We spend most of our day looking at a screen, whether it’s just texting a friend, working, or binge-watching TV shows on Netflix. But only a fewer people are aware of the effects of prolonged exposure to computer screens. A typical 9-5 worker spends about 10 hours of his/her day staring at a screen. And about 70 million computer users are at risk of developing Computer Vision Syndrome (CVS).
Did you know that there is more strain on your eyes when you’re looking at a screen compared to when you’re reading something on paper? When we stare at a screen we tend to blink three times lesser than the normal amount. And while using smartphones and tablets, we tend to hold them closer to our faces which puts further stress on our eyes.
Learning about the downsides of extended screen times will help you prevent unwanted strain on your eyes. At home, you can do several things to bring down your screen-time. But there isn’t much to do when you’re at work. Here are a few tips that will help you avoid unnecessary eye-strain while you work:
1. Get Eye Exams
If you spend more than 5 hours on your computer every day, get your eyes checked immediately. Ask your doctor if you need to make any changes to your screen-time routine. Have at least one eye exam done each year just to stay on top of things.
2. Try To Minimize Screen Glare
Does your screen reflect off light from the windows? Or do you have an uncovered glass screen that reflects the bright office lights straight into your eyes? Glare can be extremely detrimental to eye health. So, either move your desk so that the glare is minimized. Or, you can try a matte-finish anti-glare filter.
3. Adjust The Font-Size And Background Colour
By increasing your font size a little you can lay off the stress of reading the minute text. Most of us are used to reading black text on a bright white background. But opting for a paler background is better for your eyes.
4. Adjust Your Screen-brightness
If you are used to reading on full-brightness, break this habit immediately. Try to get habitual of using your gadgets on lower brightness settings. You should also adjust the screen resolution and contrast that is the most comfortable for your eyes.
5. Blink, Blink, and Blink
When you’re so immersed in working, it is hard to be aware of how much you are blinking. It is such a small reflexive movement that we don’t realize that we are not doing enough of it. The process of blinking is crucial for our eye health. It cleans out our eyes and spreads the tears equally to keep our eyes moist.
So, blink whenever you realize you haven’t for a while. If your eyes become red, burn, or are constantly irritated, try using artificial tears.
6. Try Blue Light Glasses
Blue light glasses are specially made for people who have high screen exposure. They contain lenses that block out the harmful blue light emitted by our screens. It is also recommended that you use blue light glasses at home as well.
If you already wear prescription glasses you are at an advantage. Because prescription glasses improve your middle-distance vision, which forces you to keep your screen at a recommended distance of 25 inches.
7. Take Regular Breaks
Taking regular breaks while working is not only good for your eyes but your mental health as well. Along with laying off the strain from your eyes, a five-minute break also helps you unwind your brain and body.
You should also try the 20/20/20 rule, in which after every 20 minutes you stare at something that is 20 feet away from you, for about 20 seconds. You can place a timer on your phone until you form the habit of this exercise.
Final Word
Digital eye strain or excessive screen time has the same impact regardless of whether you're using a computer, smartphone, or tablet since they all generate identical rays and have similar effects on the eyes. You can use the tips discussed above to prevent eye strain and to keep your eye health up to the mark. Note that you should never compromise on your eye health. If something feels off about your vision or your eyes contact an ophthalmologist or an optometrist immediately.
While computer vision syndrome or digital eye strain is nearly usually transient, some people develop persistent difficulties if they experience it regularly and do nothing to alleviate their symptoms. If you are struggling with this issue, see an eye specialist and find out the best course of action to prevent developing more severe eye issues in the future.
