In our connected world, screens are an integral part of our lives. Computers, phones, tablets, televisions: our eyes are constantly strained. This digital lifestyle can lead to what professionals call digital eye strain, visual discomfort caused by prolonged exposure to screens.
What are the effects of screen time on the eyes?
Prolonged exposure to screens can cause a variety of symptoms:
- Temporary blurred vision
- Dry or irritated eyes
- Headaches
- Burning or stinging sensation
- Difficulty concentrating
- Neck or shoulder pain (related to poor posture)
These symptoms are not usually serious, but they can interfere with your daily comfort and affect your productivity.
7 tips to protect your eyes
1. Apply the 20-20-20 rule: Every 20 minutes, look at an object 20 feet (about 6 meters) away from you for at least 20 seconds. This gives your eye muscles a break and prevents fatigue.
2. Adjust the ambient lighting: Lighting that is too bright or poorly directed can cause glare. Work in a well-lit environment, but avoid bright lights directed at your screen. Choose indirect or diffused lighting instead.
3. Adjust the brightness and contrast of your screens: Your screen should be neither too bright nor too dark. Adjust it so that it is comfortable to look at, depending on the ambient lighting. The contrast should also be sufficient to make reading easier.
4. Blink more often: Time spent in front of a screen naturally reduces the frequency of blinking, which can cause dry eyes. Try to remember to blink more often or use moisturizing drops as needed.
5. Use blue light filters: Glasses with blue light filters or blue light reduction apps can help reduce exposure to this light, which can potentially disrupt sleep and cause eye strain.
6. Maintain proper distance and posture: Place your screen about an arm's length (20 to 28 inches) from your eyes and slightly below eye level. Keep your back straight and your feet flat to avoid muscle strain.
7. See an eye care professional regularly: An eye exam can detect vision problems that can aggravate eye strain, such as astigmatism or presbyopia. Your eye care professional may also recommend glasses specifically designed for computer work.
Screen time is inevitable for most of us, but its effects on the eyes can be reduced with good habits. By adopting a few simple measures, you can maintain your visual comfort on a daily basis. And don't forget: if you experience persistent symptoms, make an appointment with your optometrist.
