Tips to Prevent Digital Eye Strain From Ruining Your Vision

We’ve all had a paper or assignment due that’s caused us to stare at our computer screen for far too long. Or you’ve binge-watched a TV show, and now you have a headache or your eyes actually hurt.

Digital eye strain is a real issue among many people who spend a lot of time looking at phones, TVs, or computer screens. If you’re not careful, it can harm your eyesight permanently.

If you’re worried about digital eye strain, Dr. Robert Ancona and his team offer tips and treatments at his practice Eyedrop Optique in Dumbo, Brooklyn, New York City.

Understanding digital eye strain

Digital eye strain, also called computer vision syndrome, is a temporary condition that occurs from looking at TV, computer, or phone screens for too long. It often leads to headaches, blurred vision, and neck or shoulder pain.

The most prevalent symptoms of digital eye strain are sore or tired eyes and increased dryness. These symptoms occur from decreased blinking while looking at screens and focusing on pixels. Exposure to blue light from screens can also cause symptoms of digital eye strain.

Although digital eye strain is usually temporary, long-term exposure can lead to persistent dryness and discomfort.

Tips to prevent digital eye strain

You can prevent digital eye strain with a few simple changes that include the following:

Make ergonomic adjustments

It’s crucial to prioritise ergonomics when working on a computer or playing on your phone. Put the screen an arm’s length away from you, with the screen slightly below eye level. Sit up straight and avoid slouching or improper posture.

Check your light level

If you can, use matte screen filters to reduce glare and position the lights so they aren’t directed at your screen. The screen light should also match your surroundings; it shouldn’t be significantly brighter or dimmer than the surrounding light.

Adjust screen settings

Adjust the brightness and contrast of the screen to match the room surroundings. In the evening, you can use blue-light filters or night mode to reduce eye strain in low light.

Blink often or use artificial tears

Focusing too hard on the screen naturally reduces blinking, which can lead to dryness and eye strain. Remind yourself to blink often, or keep artificial tears handy, to rehydrate the eyes and prevent discomfort.

Use the 20-20-20 rule

The 20-20-20 rule is a great way to avoid digital eye strain. The rule is to look at something at least 20 feet away for at least 20 seconds every 20 minutes. This takes your eyes off the screen long enough to blink and refocus.

Take plenty of breaks

Taking plenty of breaks is the best way to avoid digital eye strain. It’s easy to get distracted for hours, but it’s not good for your eyes. Set an alarm to take breaks often, especially while working.

Do I need treatment?

Most individuals manage digital eye strain with the recommended tips. However, if these strategies do not relieve your symptoms, it is important to schedule an eye exam.

Dr. Ancona may suggest special glasses for screen use. He may also need to adjust your prescription to ensure you can see the screen properly without squinting or straining.

He also suggests vision therapy and eye exercises to strengthen your eyes for screen time. As you progress, you should notice fewer issues with eye strain and vision problems.

To learn more about preventing digital eye strain, call our office in Brooklyn, New York, today, or request a consultation with Dr. Ancona on our website.