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Medically Verified By: Dr Rohan N Dedhia, senior consulting ophthalmologist, retina, cataract and refractive surgeon at Ojas Maxivision Eye Hospitals (Bandra & Kandivali)
How To Be Screen Smart: 6 Essential Tips To Prevent Digital Eye Strain (Photo: Freepik)
How to combat digital eye strain: Digital eye strain is a very real problem that needs immediate attention, especially since many people spend their time working in front of screens -- laptops and mobiles -- which gives their eyes very little time to relax. Just like any other organ, the eyes need rest, too, and spending long hours exposing them to screen and blue lights can cause strain, pain, redness, dryness, irritation, and general discomfort. This is why doctors say that digital detox is important. When there is no need for screens, one must absolutely stay away from them, and instead spend their time doing other peaceful activities, like reading a book, working out, spending time in nature, listening to music with eyes closed, etc.
According to Dr Rohan N Dedhia, senior consulting ophthalmologist, retina, cataract and refractive surgeon at Ojas Maxivision Eye Hospitals (Bandra & Kandivali), spending too many hours each day looking at computer, phones, tablets, and TV screens can make the eyes feel tired and dry, with blurry vision and even headaches. The good news, however, is that you can protect your eyes by following a few simple tips. Read on.
The doctor says that it is a good idea to blink often, during screen time. Normally, people are so focused on the screen that they blink less, which can make the eyes dry and uncomfortable. To prevent it, consciously blink more often. You may even take short breaks to close your eyes and relax during work. "Using artificial tears can also help if your eyes feel dry," Dr Dedhia suggests.
The doctor recommends adjusting screen settings so that you are not looking at a screen which is too bright or too dark. Ideally, one must adjust the brightness of the screen to match the light in their room. They must also use a larger text size if they face trouble reading small fonts. Many devices have options like 'night mode' or 'blue light filter', which can be used to prevent eye strain.
The ophthalmologist says that digital eye strain can also be prevented by positioning the screen properly so that it is about an arm's length away, with the top of the screen at the eye level, or slightly below eye level. This can make sure that the neck and shoulders are relaxed, reducing pressure and strain on the eyes.
Besides adjusting screen settings, it is also important to work in proper lighting. As such, you must avoid any kind of glare from the windows or overhead lights. "Use a soft desk lamp if possible. Glare on your screen can make your eyes work harder, so clean your screen often and consider using an anti-glare screen cover," the doctor advises.
Instead of sitting in one place and working non-stop, consider taking breaks from time-to-time. Limit continuous screen time by taking a 5 to 10-minute break every hour. Stand up, stretch, and give your eyes some time to relax, reset and re-focus.
This is a very effective way to prevent digital eye strain. Simply look at something 20 feet away for at least 20 seconds every 20 minutes. This exercise can give your eye muscles a break, thereby preventing strain.