Whether for work, study, or leisure, our eyes are under more strain than ever from screens. Computers, smartphones, tablets, televisions... We spend an average of several hours a day in front of these devices. As a result, more and more people are suffering from digital eye strain. Fortunately, there are simple and effective ways to protect your eye health.
What is digital eye strain?
Digital eye strain occurs when your eyes work intensely and continuously in front of a screen. The most common symptoms are:
- Blurred or cloudy vision
- Dry or irritated eyes
- A feeling of heaviness or burning
- Headaches
- Difficulty concentrating
These symptoms occur mainly due to the constant effort required to maintain focus, reduced blinking, and the blue light emitted by screens.
6 tips to protect your eyes from screens
1. Apply the 20-20-20 rule: Every 20 minutes, look away from your screen and focus on an object about 20 feet (6 meters) away for 20 seconds. This simple action relaxes your eye muscles and reduces fatigue.
2. Adjust brightness and contrast: A screen that is too bright or too dark forces your eyes to work harder. Ideally, the brightness of the screen should be similar to that of your environment. Also avoid glare and direct light sources behind your screen.
3. Position your screen correctly: Your screen should be placed about 20 to 28 inches from your eyes, with the top of the screen slightly below eye level. This position reduces strain on your neck and eye muscles.
4. Moisturize your eyes : When you stare at a screen, you blink less often, which causes dry eyes. Remember to blink more often and, if necessary, use artificial tears recommended by your optometrist.
5. Wear the right glasses: If you already wear glasses, your lenses can be optimized for screen use with anti-reflective coatings and blue light filters. If you don't need corrective lenses, glasses designed specifically for screen use can also improve your comfort.
6. Have your eyes checked regularly: An annual visit to your optometrist allows for the early detection of any vision problems and adjustment of your prescription if necessary. An uncorrected vision defect significantly increases eye strain.
What about blue light?
The blue light emitted by screens is a hot topic. While it does not cause permanent damage to the eyes in the short term, it can contribute to visual fatigue and disrupt sleep. A blue light filter on your glasses or in your device settings can help reduce this discomfort, especially at the end of the day.
Protecting your eyes from screens is all about adopting good habits: regular breaks, appropriate settings, eye hydration, and optometric follow-ups. These small steps can make a big difference in your daily comfort and long-term visual health.
IRIS tip: Our professionals can help you choose the right lenses and treatments for your digital use. Make an appointment today for a personalized eye exam.
