7 Simple Tips to Reduce Eye Strain While Using Digital Devices
In today’s digital age, spending hours in front of screens has become unavoidable. Whether it’s work, gaming, or scrolling through social media, extended screen time can lead to eye strain, also known as digital eye strain or computer vision syndrome. But don’t worry! By adopting a few simple practices, you can protect your eyes and stay comfortable during your screen sessions.
1. Blink Frequently
Did you know that humans blink about 15 times a minute? However, this rate drops significantly when staring at screens—down to just 5-7 times per minute. Blinking keeps your eyes moist and refreshed. Make a conscious effort to blink more often to prevent dryness. A sticky note on your screen with a reminder to “Blink!” can help you develop this habit.
2. Use Artificial Tears
If your eyes feel dry, artificial tears can be a lifesaver. They provide the moisture your eyes need to stay comfortable. For those working in dry or heated environments, consider using a humidifier to maintain air moisture levels.
3. Take Regular Breaks
The “20-20-20 rule” is a great way to give your eyes a break. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This habit helps reduce strain and allows your eye muscles to relax.
4. Invest in Computer Glasses
If you spend long hours in front of a screen, computer glasses are worth considering. These glasses are designed to focus at intermediate distances (20-26 inches) and reduce eye strain. Some options even have multifocal lenses to shift focus between close, medium, and distant views. Remember, these are different from blue-light-blocking glasses, which primarily reduce blue light exposure.
5. Optimize Screen Brightness and Contrast
Your screen should match the brightness of your surroundings. If the screen is too bright, your eyes will work harder, leading to fatigue. Adjust the brightness and increase the contrast for easier viewing.
6. Minimize Screen Glare
Modern digital screens often produce glare, which can make it harder to see clearly. Use a matte screen filter to reduce glare and improve visibility. These filters are widely available for both computers and mobile devices.
7. Maintain Proper Screen Position
The distance and angle of your screen matter. Sit about 25 inches (an arm’s length) away from your screen, and position it so your eyes look slightly downward. Avoid placing the screen too high or too close.
Tips for Contact Lens Users
If you wear contact lenses, digital device use can make your eyes feel even drier. Here’s how to manage it:
- Alternate between glasses and contact lenses to give your eyes a break.
- Never sleep in contact lenses, even if they’re labeled for extended wear.
- Follow good hygiene practices for cleaning and storing lenses.
- Consult an eye doctor if your eyes are persistently red, watery, or blurry, or if you experience discomfort.
