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Digital eye strain, also known as computer vision syndrome, refers to a group of eye and vision-related complications associated with the prolonged use of the electronic screens of smartphones, computer monitors and tablets. As people become more dependent on these screens for work, entertainment and everyday communication, digital eye strain is becoming increasingly common.
HOW IS DIGITAL EYE STRAIN DIFFERENT?
While eye strain itself can be associated with a number of different causes, digital eye strain is affecting people of all ages at prodigious rates. Because we work, text, web surf, shop, engage in social media, watch videos, join virtual meetings, read eBooks, and more using these screens, our eyes remain focused on them throughout the day, often for hours at a time.
This prolonged screen use exposes us to blue light and glare, often accompanied by inadequate surrounding lighting, ergonomically improper viewing distances, and a tendency to stare for extended periods, causing mild to severe symptoms, which may include:
. Eye dryness, redness, stinging, scratchiness or foreign body sensation
. Blurred or double vision
. Headaches, facial pain
. Neck and shoulder pain
. Sleep disruption from blue light exposure, especially within two hours before bedtime
People with uncorrected refractive errors, including nearsightedness, farsightedness or astigmatism, or who suffer from dry eyes, can be especially prone to digital eye strain.
RELIEVING DIGITAL EYE STRAIN
Obviously, the first suggestion is to rely less on digital screens, but that’s probably not going to fly with most people. So, consider the following measures to help keep your peepers comfortable and healthy:
1. Take regular breaks. Make the 20-20-20 rule part of your daily routine. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps relax your eyes’ ciliary (focusing) muscles. 20 minutes has a way of flying by, so it can be helpful to set a timer.
2. Blink, blink, blink. People have a habit of staring at screens, inviting eye dryness and discomfort. Make it a habit to blink often, and if you notice dryness, blink 10-20 times to spread your tear film over the surface of your eyes. If your eyes often feel dry, use artificial tears as needed. Preservative-free artificial tears are preferable for frequent use, as preservatives and anti-redness agents can cause irritation if used often. If you find yourself needing eye drops more than a couple of times a day, talk to your eye doctor about which OTC or prescription eye drops may offer more lasting relief.
3. Adjust your screen settings. Toggle the screen brightness so it is neither too harsh nor too dim. Adjust the contrast, font size and font type until viewing is crisp and easy. Reduce the glare in your environment from things like strong overhead or reading lights. Some smartphones, tablets, monitors and apps are designed to reduce the amount of blue light screens emit (often called “night mode”), which can help reduce strain and promote better sleep. Also, if possible, set your screen’s refresh rate to 60 Hz or higher to reduce flicker.
4. Try computer glasses. Specialty computer glasses, available off-the-shelf or fitted with prescription lenses, deliver optimal intermediate vision and reduce blue light to help prevent digital eye strain. There are also contact lenses available to help block out some blue light exposure.
5. Practice proper ergonomics. Head and neck strain is becoming all-too-common as people hover over smartphones and hunch over keyboards. Make sure your head and neck are upright and your shoulders level when you’re at your computer and while using your phone – even when texting. It may take some time to get used to holding your phone in front of your face, but it’s worth the effort. Good ergonomics includes maintaining the right distance from screens, to help alleviate eye strain.
6. Get regular eye exams. Routine eye examinations can identify and address underlying vision problems and address issues related to digital eye strain. Both comprehensive and visual acuity eye exams promote optimal eye health and vision.
a. Comprehensive Eye Exam – A dilated-pupil eye exam with your optometrist or ophthalmologist should be scheduled at least once every two years for adults under 60, and annually for people 60 and older. It assesses the functioning of your retina, optic nerve and other critical parts of the eye’s anatomy, identifies refractive errors, and spots problems like glaucoma and cataracts early on, before they produce symptoms or cause permanent vision loss.
b. Visual Acuity Test – The eye chart test is used to determine if you need a new or updated prescription for glasses or contact lenses. Having your prescription up-to-date can dramatically improve vision and reduce eye strain.
GET DIGITAL EYE STRAIN RELIEF AT LAKE EYE
If you’re experiencing symptoms of digital eye strain or changes in your vision, or you haven’t had an eye or vision check-up in a while, contact Lake Eye (a US Eye company) today to schedule an exam with our friendly, experienced eye doctors. Early detection and intervention can prevent worsening of eye strain, and uncover stealthy eye conditions and diseases that can distort and damage vision. A little investment in your eyes today can help ensure clear, comfortable, healthy vision for a lifetime.
352-632-2020
