With screens becoming an essential part of daily life, eye health can become a major concern for people who spend extended hours in front of them. From work and study to entertainment and socializing, screen time can add up quickly, leading to digital eye strain and other vision-related issues.
To help protect your eyes, here are five practical tips to keep them feeling comfortable and healthy.
1. Follow The 20-20-20 Rule
One of the easiest tricks to reduce eye strain during screen time is the 20-20-20 rule. With this rule, you need to take a break every 20 minutes to look at something 20 feet away for about 20 seconds. This trick can allow your eyes to relax from close-up focus, which can help alleviate strain and discomfort.
People who use screens for long stretches often find that small, regular breaks help manage tiredness and reduce eye dryness. You can set reminders on your device, put a written reminder on your desk, or use apps designed to prompt screen breaks, which can be helpful in sticking to this habit.
2. Adjust Your Screen Lighting And Brightness
Adjusting your display’s brightness to match the lighting in your room can significantly reduce eye strain. One easy way to do this is by holding a white piece of paper next to your screen under the same lighting conditions. Try to match the brightness of your screen to that of the paper as closely as possible.
This simple trick can help ensure your screen’s brightness is set correctly, especially if you frequently switch between looking at the screen and reading printed materials.
If the lighting in your room changes throughout the day, it’s important to adjust the screen brightness accordingly to maintain optimal settings. To avoid the hassle of constant manual adjustments, consider investing in a display that automatically adjusts brightness based on external light conditions, which can help ensure a consistent and comfortable viewing experience.
3. Use Blue Light Filters
Blue light from screens can potentially disrupt sleep patterns and contribute to eye strain. Blue light filters are an effective way to manage this issue, as they reduce the amount of blue light reaching your eyes. Most devices now come with built-in blue light settings, which you can enable during screen use, especially in the evening. This “night mode” typically shifts the screen’s color temperature to a warmer hue, making it gentler on the eyes.
4. Maintain Good Posture And Screen Position
Your posture and the position of your screen can also impact your eye health. Position your screen at arm’s length, ideally about 20-24 inches from your eyes. The top part of the screen should be set at or slightly below eye level, allowing you to view the screen at a slight downward angle. This positioning helps reduce the need for you to look up or down, minimizing strain on the eyes, neck, and shoulders.
Sitting with good posture, keeping your feet flat on the ground, and using an ergonomic chair can also improve comfort during screen time. Moreover, poor posture can potentially trigger health issues, including blurred vision. Therefore, by making simple adjustments to your screen setup, you can help reduce discomfort and encourage better overall eye health.
5. Stay Hydrated And Blink Often
Prolonged computer use may alter tear composition and reduce mucus levels, which contributes to dry eye symptoms, as shown in a 2014 study from Japan. People focusing on screens also tend to blink less frequently, reducing the natural tear film that keeps eyes moist. This condition can potentially lead to dry and irritated eyes.
To help minimize these risks, consciously blink more often when using screens and consider using artificial tears if dryness persists. Additionally, staying hydrated by drinking plenty of water may help your eyes produce sufficient tears, ensuring they remain comfortable and lubricated. Adding a desk humidifier can also further support eye moisture, especially in dry environments.
Caring For Your Eyes In A Digital World
Looking at screens for a long period of time can impact eye health, but small adjustments and mindful habits can potentially help reduce the risk. By practicing the 20-20-20 rule, adjusting screen settings, using blue light filters, maintaining proper screen positioning, and staying hydrated, you can help protect your eyes.
For further preventative measures on your eye health, consider visiting an eye clinic like EyeWise Vision. These clinics may provide valuable insights to support long-term vision care and help ensure they stay healthy and comfortable for years to come.
The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.
