We live in a digital age where we spend hours each day staring at screens on our computers, phones, tablets, and TVs. This constant screen time can damage our eyes, resulting in tired, strained, dry, irritated eyes and even headaches. Here are some tips to help prevent and reduce digital eye strain.
Adjust Screen Settings
Adjust your devices’ brightness, contrast, text size, and colour temperature settings to optimize eye comfort. Brightness should be set to the lowest comfortable level. Larger text sizes make reading easier. Enable night-time mode for a warmer, less harsh colour hue.
Control Lighting
Position screens away from bright overhead lighting or sunlight shining through windows to avoid glare. Use adjustable lamps to illuminate behind screens. Draw blinds or curtains to block excess sunlight. Proper lighting reduces strain on your eyes.
Upgrade Your Display
Invest in a high-resolution monitor with an anti-reflective, matte finish screen coating to diffuse glare. Screens that tilt and swivel allow better ergonomic adjustment. Larger screens encourage less leaning in and squinting.
Get Blue Light Glasses
Special blue light glasses or lenses have an anti-reflective coating and slight magnification power to optimize focus and clarity on screens while reducing glare. They alleviate headaches and eye fatigue from prolonged computer use.
Maintain Proper Posture
Position your screen 20-26 inches from your eyes and the top just below eye level. This reduces neck strain from looking down. Sit upright rather than slouching, and balance your head above your shoulders. Proper posture improves screen focus.
Follow the 20-20-20 Rule
The 20-20-20 rule helps to give your eyes a much-needed break regularly. Every 20 minutes, take 20 seconds to look away at something 20 feet in the distance. This lets your eyes relax and reduces eyestrain.
Take Regular Breaks
In addition to the 20-20-20 rule, get up and go for short walks every couple of hours to give your eyes a more prolonged rest from the screen. Stretch your arms, neck, shoulders and back too.
Stay Hydrated
Drink plenty of water throughout the day to maintain moisture in your eyes and entire body. Dehydration exacerbates digital eye strain symptoms, such as dry eyes and headaches.
Reduce Late Night Use
Avoid using phones, tablets, computers and TVs for 1-2 hours before bedtime, as the blue light emitted from screens inhibits melatonin and sleep quality. Use night mode settings to reduce blue light exposure.
By making a few adjustments and taking proactive steps, you can maintain clear and comfortable vision, even after extended screen time. It’s also a good idea to establish a routine for regular eye exams and keep your eyeglass or contact lens prescriptions up to date.
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