With everyone at home practicing social distancing these days, people are spending much more time online and on their computers and phones. If your eyes are feeling tired, dry, your neck and shoulders ache and your vision starts to blur at the end of the day, you may be experiencing digital eyestrain. Just a few simple steps can help prevent or reduce digital eyestrain.

How Screens Cause Digital Eyestrain

Blinking your eyes helps to spread tears and moisture across the eye. Typically, humans blink about 15-20 per minute. Researchers have discovered that we blink half as much when we are reading, watching or playing on a screen.

Digital Eyestrain Prevention

You won’t need to cut out screen time completely but, there are a few things you should do:

  • Make sure your computer screen is about 25 inches, or an arm’s length, away from your face. The center of the screen should be about 10-15 degrees below eye level.
  • Cut glare by using a matte screen filter. You can find them for all types of computers, phones, and tablets.
  • Follow the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet away for at least 20 seconds.
  • Take a longer break of about 15 minutes after every 2 hours you spend on your devices.
  • Use artificial tears to refresh your eyes when they feel dry.
  • Try putting a humidifier in the room where you most often use a computer or other device.
  • Make sure the lighting in the room you’re in is bright enough. You don’t want your device to be brighter than the surroundings.
  • If you wear contact lenses, give your eyes a break by wearing your glasses.
  • Get regular eye exams. You might need to use a different pair of glasses when you’re working on a computer.

Adjust Your Devices

You can also make sure your devices are set for eye health.

  • Raise the contrast on your screen.
  • Make text larger.
  • Change the brightness of the screen. It shouldn’t be lighter or darker than your surroundings.
  • Lower the color temperature of your screen. That means it will give off less blue light, which is linked to more eyestrain.
  • Raise the device’s refresh rate. That will cause less flickering of the screen.

For more helpful eye care and vision care tips, please visit our main blog page.

Sources: webmd.com

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