Do you spend a lot of time staring at a digital screen?
If you like millions of others have been spending long continuous hours in front of digital screens; you might be suffering from digital eye strain. The blue light and the glare emitted by the digital screens are the main culprits responsible for digital eye strain.
The most common symptoms of digital eye strain are tired and irritated eyes, headache, increased sensitivity to light and pain in your neck and shoulders. These 9 simple yet effective tips can help you fight digital eye strain:
- Blink More – Almost all of us are guilty of continuously staring and not blinking often while working with digital screens. This leads to dry and irritated eyes which eventually puts you at a greater risk of other eye health issues. One of the simplest solutions is to blink more often. Make a conscious effort to remind yourself to blink more often. Take a break from the screen and blink slowly at least 10 times.
- Take Periodic Breaks – Get up and take frequent breaks while working with digital screens. During such breaks, you can move about, stretch a bit or get yourself a glass of water. This will help release tension from not only your neck and back but also ease the strain on your eye muscles.
- Ensure Correct Posture and Screen Placement – Ensure that your posture is correct and your chair is adjusted to an appropriate height as per the screen. Your monitor should be at a distance of around 20 to 24 inches from your eyes and the centre of the screen should be around 10 to 15 degrees below your eyes. This is an ideal placement for your eyes.
- Eat a Nutritious Diet – A well-balanced diet comprising fruits, vegetables and other fruits rich in vitamins A, C, E, zinc, omega-3 fatty acids and other nutrients which promote good eye health and reduce eye strain is recommended.
- Adjust the Display Settings Appropriately – When it comes to the display of your screen, you need to ensure that the brightness and colour of the screen are appropriately adjusted. The brightness of your display should be approximately similar to the brightness of your surrounding workstation. You can reduce the amount of harmful blue light emitted by a colour display by reducing the colour temperature of your display for better long-term viewing.
- Wash Your Eyes Often – Washing your eyes with cold water cannot only soothe them but also promote blood circulation and alleviate pain in the muscles around the eyes.
- Do Simple Eye Exercises – One of the simplest eye exercises to do is to follow the 20-20-20 rule. For every 20 minutes you stare at a digital screen, look away for 20 seconds at something which is 20 feet away. This will help your eye muscles and prevent your eyes from becoming overly dry. You can ask your eye doctor for much simpler eye exercises or search for them online.
- Prefer Working with Correct Eyewear – Long hours in front of the screen can result in irritated and dry eyes. You can consult your ophthalmologist and get a pair of customized computer glasses. Such glasses are essentially prescription glasses and are anti-glare. They are designed to ease the strain of your eyes considerably while working on digital screens.
- Go for Regular Eye Check Ups – Periodic eye examination can help your ophthalmologist detect not only common vision problems but also other issues related to your overall physical health. For instance, Retinopathy – a condition in which the blood vessels surrounding your retina are damaged due to high blood sugar levels is one of the very first indicators of diabetes. This condition can easily be detected by your ophthalmologist during a comprehensive eye exam. If diagnosed at an early stage, appropriate preventive measures and treatment can be prescribed.
Don’t take your vision for granted. Reduce the strain on your eyes with the above-mentioned tips to prevent digital eye strain related complications in the long term.
About Your Guest Blogger: Aaron Barriga is the online marketing manager for Insight Vision Center, an Ophthalmology Center in California. With a knack for understanding medical procedures and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care, especially LASIK. Aaron loves collecting coasters from the different bars and restaurants he visits during his travels.