In our fast-paced, technology driven world, digital devices have become an integral part of our daily lives. Whether you are an adult working on the computer or a child immersed in online learning or computer games, the prevalence of digital screens has led to a growing concern about eye health.
What is digital eye strain?
Digital eye strain is also known as computer vision syndrome, a condition that can cause your eyes to become tired or irritated from the intense focus, such as staring at digital screens for long periods of time.
Common symptoms of digital eye strain include:
Neck, shoulder, or back pain
Sensitivity to light
The good news is you can take easy measures to protect your eyes from stress and exhaustion.
Tips for an ergonomic computer setup to reduce eye strain.
1. Adjust your display settings
Your screen settings can play a crucial role in preventing digital eye strain.
Here is what you can do:
Avoid using screens that are too bright or too dim. Adjust your screen’s brightness to match your surroundings.
Choose a comfortable contrast level that allows you to read text without straining your eyes.
Increase your device’s text size to avoid squinting and leaning closer to the screen.
Many devices offer built-in blue light filters or night mode settings. You can activate these to reduce harsh light exposure, especially in the evening.
2. Adjust your screen’s position
Proper ergonomics can make a significant difference in preventing neck and shoulder pain with digital eye strain. To adjust your screen, try the following:
Position your screen at or below eye level to avoid straining your neck.
Maintain a comfortable viewing distance, typically an arm’s length from your eyes.
Tilt your screen slightly backward to reduce glare and reflections.
3. Use proper lighting
Ensuring you use proper lighting in your workspace can be essential for preventing eye strain. Consider the following:
Position your screen so that natural light does not create a glare on the screen. Indirect natural light is ideal.
Consider installing anti-glare protectors on your screen or purchasing lenses with an anti-reflective coating if you wear glasses.
4. Take regular breaks
The 20-20-20 rule can be a simple and effective way to prevent digital eye strain. Every 20 minutes, take a 20-second break and look at something 20 feet away. Shifting your focus helps relax your eye muscles and can reduce strain. Get up walk around or do stretching exercises.
5. Blink frequently
Many people tend to blink less, or do not blink completely, when engaged in activities that require intense focus, such as working at a computer screen. Try to consciously remind yourself to blink more often when using digital devices. Healthy blinking helps moisten your eyes and prevent dryness.
6. Use artificial tears
Dry eyes are a common symptom of digital eye strain. If you experience dry eyes, consider using artificial tears or lubricating eye drops to maintain your eyes’ moisture levels. Before using eye drops, it is important to speak with your optometrist or ophthalmologist. We can recommend drops that support your personal eye health and specific lifestyle needs.
7. Wear computer glasses
8. Get regular eye exams
Don’t forget your regular comprehensive eye exams, as they can help us detect any underlying eye conditions, prescribe corrective lenses if needed, and suggest personalised recommendations for preventing chronic symptoms from issues like digital eye strain and dry eyes.
Protecting your eyes from digital eye strain is crucial for maintaining your vision comfort and long-term eye health.
If you do experience digital eye strain symptoms, book an appointment with Olympia Optics. We can help identify the underlying causes of your discomfort and provide personalised strategies to help you experience relief.
Call for an appointment today 061-372620
Written by: Sonja Boost