In the contemporary digital era, screens have seamlessly integrated into our everyday routines.Whether it's for work, entertainment, or staying connected with loved ones, we often find ourselves spending prolonged periods in front of screens. While technology has undoubtedly revolutionised the way we live and work, excessive
screen time
can take a toll on our
eye health
.
In this article, we'll explore essential tips for healthy
screen use
and how to take care of your eyes in the digital era.
Excessive screen use can have a significant impact on your eyes, leading to a range of symptoms collectively known as
digital eye strain
or computer vision syndrome.
Some ways excessive screen use can affect your eyes
- Eye strain: Prolonged screen time can cause eye strain, characterised by symptoms such as soreness, dryness, itching, and burning sensations in the eyes. This discomfort is often exacerbated by factors like poor lighting, glare, and improper screen settings.
- Dry eyes: Staring at screens reduces the natural tendency to blink, leading to decreased tear production and dry eyes. Symptoms of dry eyes include redness, irritation, and a gritty sensation, which can be particularly bothersome during and after prolonged screen use.
- Blurred vision: Intense focusing on screens for extended periods can cause temporary blurred vision, making it difficult to see objects clearly both up close and at a distance. This phenomenon, known as accommodative spasm or digital eye strain-induced myopia, typically resolves with rest and relaxation.
- Headaches: Eye strain and digital eye strain are commonly associated with headaches, particularly tension headaches and migraines. The discomfort and strain experienced by the eyes can trigger headaches, which may persist even after reducing screen time.
- Neck and shoulder pain: Maintaining a fixed posture while staring at screens can lead to neck and shoulder pain, as well as stiffness and muscle tension. Poor ergonomics and prolonged screen use contribute to these musculoskeletal issues, which can exacerbate eye strain and discomfort.
- Blue light exposure: Screens emit high-energy blue light, which has been linked to disrupted sleep patterns, eye strain, and potential long-term retinal damage. Prolonged exposure to blue light, especially in the evening, can interfere with the body's natural circadian rhythm and contribute to sleep disturbances.
- Increased risk of eye conditions: Long-term excessive screen use may increase the risk of developing certain eye conditions, such as age-related macular degeneration (AMD), cataracts, and retinal damage. While more research is needed to establish definitive links, reducing screen time and practising good screen habits can help mitigate these risks.
Incorporating the given below essential tips for
healthy screen
use into your daily routine can go a long way in protecting your eyes and reducing the risk of digital eye strain. By practising good screen habits, maintaining proper eye care, and being mindful of your screen usage, you can enjoy the benefits of technology without compromising your eye health in the process.
Tips for healthy screen use
- Follow the 20-20-20 rule
One of the simplest yet most effective ways to reduce eye strain is to follow the 20-20-20 rule. Every 20 minutes, pause for a 20-second break and focus on an object 20 feet away. This brief pause allows your eyes to relax and refocus, reducing the strain caused by staring at screens for extended periods.
- Adjust screen settings
Optimise your screen settings to reduce eye strain. Adjust the brightness and contrast levels to ensure that the screen is neither too bright nor too dim. Additionally, consider enabling features like night mode or blue light filters, which can help minimise the exposure to harmful blue light emitted by screens, especially during evening hours.
- Maintain proper posture
Poor posture can exacerbate eye strain and lead to discomfort. Ensure that your screen is positioned at eye level and at an arm's length away from your face. Sit up straight with your feet flat on the floor and take regular breaks to stretch and adjust your posture throughout the day.
- Blink frequently
Staring at screens for extended periods can cause dry eyes due to reduced blinking. Consciously make an effort to blink regularly to maintain moisture in your eyes and avoid dryness. Consider using artificial tears or lubricating eye drops to alleviate dryness and discomfort, especially if you're prone to dry eye symptoms.
- Practise the 10-10-10 rule
In addition to the 20-20-20 rule, incorporate the 10-10-10 rule into your screen time routine. Every 10 minutes, take a 10-second break to close your eyes or blink rapidly for 10 seconds. This quick exercise can help prevent eye fatigue and maintain optimal eye health throughout the day.
- Take regular breaks
Give your eyes a much-needed rest by taking regular breaks from screen time. Set reminders or use productivity tools to schedule periodic breaks throughout your day. Use these breaks to step away from screens, stretch, and engage in activities that don't require visual focus, such as taking a short walk or practising deep breathing exercises.
