Working Long Hours On Screen: Tips To Reduce Eye Strain

The digital age has brought us many benefits but has also posed many problems. For example, computers and smartphones are getting more powerful while becoming smaller and easier to carry around. As a result, we can be on our devices almost anywhere, as long as there’s a Wi-Fi network available.

But what’s all this screen time doing to our eyes? According to an article published in Harvard Health Publishing, looking at computers or phones for an extended period could cause Computer Vision Syndrome. A medical situation where you suffer from dry eyes and eye strains.

That is why it’s essential to take precautions against eye strain so that you don’t develop any severe vision problems later in life.

Follow The 20-20 Rule

The rule is simple. It needs us to follow these instructions:

  • Take breaks from screen use every 20 minutes.
  • Look at something 20 feet away from you
  • Look at it for 20 seconds
  • Then back again on your screen

Do this every 20 minutes to refresh your eyes. It’s a simple exercise that you can do anywhere and anytime.

Wear Computer Glasses Designed For Screen Use

Intensely using your eyes while staring and working on the screen results in eye strain. It not only tires your eyes out but also affects your work. In most cases, it goes away after you give it enough rest. But wearing eyeglasses can be a helpful alternative if the nature of your work doesn’t allow you to rest regularly.

Such glasses are designed to reduce eye strain by helping your eyes easily focus on the screen without causing any discomfort.

Keep The Distance (24 Inches Or Greater)

Screen distance is a factor that affects your eyes more than you think. Your eye muscles must focus on the screen and adjust to the light to relax. The closer you are, the more strain it puts on them because they must work harder to read or watch content.

Therefore, ensure that you keep your screen at least 24 inches from where your eyes are looking. This way, the position of your screen doesn’t affect the relaxation level of your eyes, which further helps reduce eye strain.

Reduce Screen Brightness (25% Or Lower)

According to a recent survey, a person spends an average of 6 hours and 58 minutes on screen daily. And an average American spends 7 hours and 4 minutes looking at a screen daily. Prolonged screen exposure can lead to headaches, double vision, blurred vision, and fatigue.

You can reduce the strain on your eyes by lowering the brightness of your screen. Some electronics also allow you to automatically adjust brightness levels according to the time of the day.

Increase Font Size 

Increasing the font size on your computer screen is a simple and effective way to reduce eye strain. This is because you don’t move your eyes when you read in the standard font size. Hence it doesn’t get any exercise at all. As such, simply increasing the font size by 150 percent will have you moving your eyes up and down and left to right.

Take Regular Breaks (8-10 Minutes Every 2 Hours)

Taking regular breaks is essential not just for your eyes but also for your body. As you read from the screen, it’s easy to forget that you need to move around and stretch your arms and legs now and then.

Taking a break can help reduce eye strain by allowing the muscles around your eyes to relax. It helps reduce light sensitivity. And also gives your brain time to refresh itself, so you feel energized while reading or studying on screen.

Blink Often 

Blinking relieves your eye muscles from constantly staring at your screen. It is essential for eye health because it helps keep your eyes moist by spreading tears evenly across the surface of your cornea. Moreover, it also cleans your eyes by clearing out debris.

Get Away From Screens Whenever Possible

Eye problems are increasingly affecting more and more people.  According to the American Academy of Ophthalmology, more than 150 million Americans use some form of corrective eyewear to make up for their visual problems. Hence, they end up spending a whopping $15 billion yearly on eyewear.

As such, it becomes pertinent that you take enough care of your eyes while they are still healthy and thriving. Get away from screens whenever possible. Read a book, walk, spend time with friends and family or do something creative like playing music or painting.

If you suffer from eye strain and headaches, try following these tips. Consider taking a break from your screen or moving it out of the way for an afternoon. You’ll be amazed at how positively this change will impact you.

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