8 Tips to Protect Your Eyes During Prolonged Screen Time
We now live in a digital-first society. From work to entertainment and even grocery shopping, digital technologies have been integrated into various aspects of our daily lives. This leads to a heavy reliance (and therefore heavy usage) of computers, smartphones, and other digital devices. According to a study done by data analysts at Electronics Hub, the Philippines ranks third in global daily screen time, with the average Filipino spending nearly 9 hours per day on their screens.
However, despite our prevalent digital culture, did you know that our eyes are not designed for prolonged screen time?
How Prolonged Screen Time Affects Your Eye Health
Ever notice your eyes feeling tired or dry after hours on your phone or computer? You might be experiencing Computer Vision Syndrome (CVS), or digital eyestrain. This collection of eye and vision issues is becoming more common as we spend longer stretches on our favorite digital devices.
Understanding Digital Eye Strain (Computer Vision Syndrome)
Why does digital eye strain happen? When we’re glued to our screens, we blink far less than usual — sometimes only half as much as we should. Normally, we blink 15-20 times per minute. This helps maintain eye comfort as it moisturizes the eyes by spreading tears, providing oxygen and protecting them from bacteria and dust. However, staring at digital screens tends to make us blink less, resulting in dryness, eye strain, and discomfort.
Aside from the reduced blink rate, the glare and brightness of digital devices can also affect eye strain. Glare creates distracting reflections that your eyes try to overcome by squinting. Improper screen brightness, on the other hand, causes high contrast with your environment, requiring constant adjustments from your eyes. In short, these two factors cause your eye muscles to work harder to focus, leading to eye fatigue and discomfort.
Common Symptoms of Computer Vision Syndrome (Digital Eyestrain)
People may experience digital eyestrain in different ways, but common symptoms include:
- Dry eye
- Blurry vision
- Teary or watery eyes
- Headache
Practical Tips to Protect Your Eyes While Using Screens
With digital technology so deeply ingrained in our lives, we’re not likely to cut back on our screen time any time soon. So what can we do about digital eyestrain? Here are some practical solutions to help you protect your eyes while using screens.
1. Follow the 20-20-20 rule in resting your eyes.
The 20-20-20 rule states that for every 20 minutes of screen time, take a break for 20 seconds and view something 20 feet away. According to the American Optometric Association, it’s also best to take a 15-minute break for every 2 hours you spend on digital devices.
2. Adjust screen brightness and contrast
Did you know that the display brightness of your screen should not always be in its default setting? To reduce eye fatigue, your screen’s brightness and contrast should be about the same as your room lighting, not significantly brighter or dimmer.
3. Maintain proper distance and posture
Proper distance and posture are also important to reduce digital eyestrain. When using computer screens, your screen should be at least 15-20 degrees below your eye level as measured from the center of your screen and 20-28 inches (about an arm’s length distance) from your eyes. Optimally, your eyes should look slightly downward when you’re viewing the middle of the screen.
For your seating position, your chair should be padded and comfortable enough, conforming to your body. Your chair height should be adjusted enough that your feet rest flat on the floor. When at a computer, keep your upper arms close to your body, with your elbows bent at a 90-120 degree angle, with your forearms and wrists straight and aligned.
4. Don’t forget to blink!
Normally, we blink an average of 15-20 times per minute. But while working on our computers or browsing through our smartphones, we forget this simple task due to increased concentration. Here’s your reminder to make a conscious effort to blink as often as possible, even when using your digital devices!
Blinking is our body’s way of keeping our eyes moisturized and preventing them from drying out.
5. Use artificial tears to prevent dry eyes
If you’re constantly working inside a cold and air-conditioned room, this can also aggravate dry eyes as low humidity causes the natural tears on your eyes to evaporate faster. To prevent dry eye syndrome, use artificial tears to refresh your eyes. These are usually preservative-free and help lubricate your eyes to avoid redness and irritation.
6. Wear blue-light filtering eyewear
Blue is a type of high-energy and visible light emitted from the sun, digital screens, and LED lighting. While no current evidence suggests that blue light can cause permanent damage to the eyes, overexposure to this light can still contribute to digital eyestrain.
If you spend several hours a day working on a screen, you may benefit from using blue-light filtering eyewear. These are glasses that have specially coated lenses, designed to filter out a portion of blue light from entering the eye.
7. Reduce glare on your screen
Glare causes unnecessary and strong reflections, obscuring on-screen content and requiring your eyes to focus harder, which then leads to eye strain. Avoid glare by positioning your workstation away from direct sunlight and overhead lighting or windows. When using smartphones, consider using an anti-glare matte screen protector instead of the glass ones.
8. Get an eye exam annually
Prioritize your eye health by getting an eye exam annually, especially if you work on a computer daily! A comprehensive eye exam, like our EyeCare360 here at George Optical, can help detect and treat symptoms caused by digital eye strain, along with other potential vision problems. Our team of dedicated eye experts is here to provide personalized eye care solutions according to your unique needs.
Don’t wait before it’s too late. Take the first step towards great vision and book an eye exam with George Optical today!
References:
https://www.aao.org/eye-health/tips-prevention/digital-devices-your-eyes