Are you one of those many people who use screens for almost everything, whether you are working, relaxing, or just going about your daily business? Then you should know that by doing this you put pressure on one of the most delicate muscles, the eyes, and this is called “digital eye strain” (DES).

After focusing intensely on an activity such as staring at a computer screen, reading a book, or driving for a long time, your eyes may feel sore or irritated. Eyestrain is the word for it.

Eye strain is common. In the age of digital technology, this happens even more often. Computer vision syndrome, or digital eyestrain, is commonly referred to as eye strain caused by the use of digital devices such as computers, smartphones, and tablets.

In general, simple, non-invasive techniques such as the ones we are going to discuss can be used to treat eyestrain. Prolonged eye discomfort or strain can indicate a more serious condition, so you should talk to your doctor about it.

How much of your day is spent looking at digital devices?

According to a report by Ericsson ConsumerLab, Indians now spend an average of 3.4 hours on the Internet every day. Students and remote workers can add an additional 3 hours per day for online coursework or employment. Especially on a smartphone, which increased to 5 hours 24 minutes a day.

apart from this, Indian Journal of Ophthalmology (IJO) researched and found that, in the COVID era, DES is more common in children. Therefore, it is advised that parents should take into account the amount, type and location of digital device use to prevent DES symptoms in children.

Eye strain complications

When you use digital devices for long periods of time, you expose yourself to blue light, which can eventually damage your eyes. Blue light can result from:

  • problems with your retina
  • cataracts
  • age related macular degeneration
  • sleep disturbances

digital eye strain symptoms

The very common symptoms of digital eye strain are:

  • burning or itching sensation in the eyes
  • unusually dry or watery feeling in the eyes
  • double vision or blurred vision
  • frequent headaches and sore throat, shoulders, or back
  • Light sensitivity is increased.
  • concentration issues
  • having trouble keeping my eyes open

Many of these symptoms can reduce productivity, which is a major issue for anyone who works on a computer. Less screen time is one way to deal with it, but it’s not always possible. Fortunately, there are some simple strategies we can use to keep stress at bay.

8 ways to relieve digital eye fatigue

If you work at a computer, you probably know how tired your eyes get at the end of the day. Even if you don’t spend all your day in an office, you’re probably still using a digital device, such as a phone or tablet. Screen time can cause computer vision syndrome, also known as digital eye strain, in many children and adults.

Whether you spend most of your device time in an office, classroom or home, here are eight tips that can help:

1. Make an Appointment for a Comprehensive Eye Exam

The first step to keeping your eyes healthy is to schedule a comprehensive eye exam with your eye doctor. While you’re there, mention how much time you or someone experiencing eye strain spends in front of the computer.

2. Apply the 20/20/20 Rule

If you spend long hours in front of digital devices, here is a great trick for you to give your eyes a rest! Take a 20 second break every 20 minutes and try to focus your eyes on something that is 20 feet away from you.

3. Track How Often You Blink

you know what? When you work on a computer, your blinking slows down, which can lead to dry eyes and blurred vision. To help prevent this, make a conscious effort to blink more often when using digital devices.

4. Go!

Most people take two 15-minute breaks a day, but taking shorter, more frequent breaks from working on digital devices can help your eyes rest. Try standing, stretching, and walking around during your breaks.

5. Don’t raise your head to look at your monitor

As most people prefer to view computer screens from a lower angle, the American Optometric Association (AOA) recommends that your computer screen should be at least 15 to 20 degrees below eye level if measured from the center of the screen and about 20 to 28 inches from the eyes.

6. Rethink Your Lighting

The glare is not on your side. To avoid this, keep your computer screen away from fluorescent light and opt for floor lamps instead of overhead lighting. Curtains can also be used to reduce glare from outdoor lighting.

7. Check Display Settings

Adjust the brightness of your screen to match the light around you to avoid straining your eyes. If your screen appears to be a light source then it is too bright. If it appears dull or gray it is too dark. Text size and contrast are also important considerations. It is usually easier for the eyes to see dark letters against a light background.

8. Computer Glasses Can Help You Avoid Stress

We can wear computer glasses that filter out blue light to make those bright screens a little easier on our eyes. It is just like we wear sunglasses to protect our eyes from the sun. This solution may not be suitable for everyone; Computer glasses often have a yellowish tint, which makes them unsuitable for graphic designers.

For a stress free vision!

Maintaining good eye health is essential to prevent future vision problems that are more serious. An annual eye exam should be scheduled with your doctor, especially if you experience frequent or persistent eye strain. If you notice that you are experiencing symptoms of eye strain, try some strategies to reduce or avoid it altogether. Consult your doctor if you find that these methods are ineffective in reducing your eye strain.

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