Are you one of the many people who use screens for just about everything, whether you work, relax, or just go about your day job? Then you should know that by doing this, you are straining one of the most sensitive muscles, namely the eyes, this is called “digital eye strain” (DES).
After focusing intensely on an activity such as staring at a computer screen, reading a book, or operating a car for an extended period of time, your eyes may feel worn out or irritated. Eye strain is a term for this.
Eye strain is common. In the age of digital technology, this happens frequently. Computer vision syndrome, or digital eye strain, is known as eye strain caused by the use of digital devices such as computers, smartphones, and tablets.
In general, simple non-surgical techniques such as the ones we will discuss can be used to treat eye strain. Long-term eye discomfort or strain may indicate a more serious condition, so you should talk to your doctor about this.
How much of your day do you spend staring at a digital device?
According to Ericsson ConsumerLab report, Indians now spend an average of 3.4 hours online every day. Students and remote workers can add up to 3 extra hours per day for their coursework or online recruitment. Especially on a smartphone, which increased to 5 hours 24 minutes per day.
In addition, the Indian Journal of Ophthalmology (IJO) did research and found out that in the era of COVID, DES is becoming more and more common among children. Therefore, it is advised that parents consider the amount, type and location of digital device use in order to prevent symptoms of DES in children.
Eye strain complications
When you use digital devices for an extended period of time, you expose yourself to blue light, which can eventually damage your eyes. Blue light may lead to:
- Retinal problems
- eye lens darkening
- Age-related macular degeneration
- Sleep disorders
Symptoms of digital eye strain
Very common symptoms of digital eye strain are:
- A burning or itching sensation in the eyes
- An unusually dry or watery sensation in the eye
- Double vision or blurred vision
- Frequent headaches and pain in the neck, shoulders or back
- Light sensitivity increased.
- Focus issues
- I’m having a hard time keeping my eyes open
Many of these symptoms can reduce productivity, which is a huge problem for anyone who works on a computer. Reducing screen time is one way to combat this, but it’s not always possible. Fortunately, there are some simple strategies we can use to avoid stress.
8 ways to relieve digital eye strain
If you work at a computer, you probably know how tired your eyes can be at the end of the day. Even if you don’t spend your entire day in a desk, you are likely using a digital device, such as a phone or tablet. Screen time can cause computer vision syndrome, also known as digital eye strain, in many children and adults.
Whether you spend most of your device time in an office, classroom, or at home, here are eight tips that can help you:
1. Make an appointment for a comprehensive eye exam
The first step in keeping your eyes healthy is to schedule a comprehensive eye exam with your eye doctor. While you’re there, mention how much time you or someone with eyestrain spends in front of the computer.
2. Apply the 20/20/20 . rule
If you spend long periods of time in front of digital devices, here is a great trick to rest your eyes! Take a 20-second break for every 20 minutes and try to focus your eyes on an object that is 20 feet away from you.
3. Keep track of how often you blink
you know what? When you work at a computer, your blinking rate slows down, which can lead to dry eyes and blurred vision. To help prevent this, make a conscious effort to look more frequently while using digital devices.
Most people take a 15-minute break a day, but taking shorter, more frequent breaks from working on digital devices can help your eyes rest. Make an effort to stand, stretch, and move around during breaks.
5. Don’t lift your head to look at your screen
Since most people prefer viewing a computer screen from a low angle, the American Optometric Association (AOA) recommends that your computer screen be at least 15 to 20 degrees below eye level if measured from the center of the screen and about 20 to 28 inches from the eyes.
6. Rethink your lighting
The glare is not on your side. To avoid this, keep your computer screen away from fluorescent lights and choose floor lamps rather than overhead lighting. Blinds can also be used to reduce glare from outdoor lighting.
7. Check the display settings
Adjust screen brightness to match the light around you to avoid straining your eyes. It’s too bright if your screen appears to be a light source. It is very dark if it looks dull or gray. Text size and contrast are also important considerations. Looking at dark letters on a light background is usually easier on the eyes.
8. Computer glasses can help you avoid stress
We can wear computer glasses that filter blue light to make those bright screens a little easier on our eyes. This is the same way we wear sunglasses to protect our eyes from the sun’s rays. This solution may not be suitable for everyone; Computer glasses often have a yellow tint, which makes them unsuitable for graphic designers.
To a stress-free vision!
To prevent more serious future vision problems, it is essential to maintain good eye health. You should schedule an annual eye exam with your doctor, especially if you experience frequent or persistent eye strain. If you notice that you are experiencing signs of eye strain, try some strategies to reduce it or avoid it altogether. Consult your doctor if you find that these methods are ineffective in reducing your eye strain.