Ways to Maintain Eye Health With Screens
When we use digital devices such as phones, tablets, and computers, we are exposed to blue light.
Blue light is part of the visible light spectrum and has shorter wavelengths. While exposure to natural sunlight during the day can boost mood and alertness, excessive exposure to blue light from screens in the evening can disrupt our sleep cycle.
Digital-related eye strain affects people of all ages. If you spend hours a day using digital devices, you might notice your vision blurs and your eyes feel achy and tired. Your eyes may also become dry and with tears or stings.
Digital eye strain is not caused by blue light. Symptoms of digital eye strain (such as dry eyes, blurry vision, and headaches) are linked to how we use our devices, not the blue light itself.
Tips to Prevent Digital-Related Eye Strain
Blink frequently
Humans normally blink about 15 times per minute. However, studies show that we only blink about five to seven times per minute while using computers and other digital screen devices. Blinking is the eye’s way of getting the moisture it needs on its surface. Make a conscious effort to blink as often as possible. Consider placing a sticky note on your computer screen to remind you to blink regularly.
Follow the 20-20-20 rule
Every 20 minutes, look away from your screen and focus on an object at least 20 feet away for 20 seconds. This gives your eyes a chance to reset and replenish themselves.
Use artificial tears
If your eyes feel dry, use artificial tears to refresh them.
Adjust your screen settings
Set your devices to night or dark mode in the evening. This reduces screen brightness and minimises the impact of warm colours on your circadian rhythm.
Take breaks
Frequent breaks help reduce eye strain. Consider using a humidifier if you are often in a dry, warm room.
Adjust your position at the computer
When using a computer, you should be sitting about 25 inches (right about at arm’s length) from the screen.
Proper ergonomics play a vital role in preventing eye-related discomfort. Adjusting the height and position of the screen, as well as using ergonomic accessories like monitor stands and chairs, can help maintain a healthy posture and reduce eye strain.
Consult physician
Regular visits to an eye doctor can help identify and address these issues promptly, ensuring optimal eye health, as well as personalised care and advice tailored to your specific needs, reducing the strain on your eyes.