How Can I Reduce Eye Strain from Digital Screens?

In today's digital age, many of us spend hours each day in front of screens, whether for work, school, or leisure. This prolonged screen time can lead to a common condition known as digital eye strain (also referred to as computer vision syndrome). Symptoms of digital eye strain include tired, dry eyes, headaches, blurred vision, and neck and shoulder pain. Luckily, there are several strategies to help minimize these symptoms and protect your vision.
 

Follow the 20-20-20 Rule

One of the simplest yet most effective ways to combat eye strain is to follow the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This gives your eyes a chance to refocus and relax, reducing the strain that continuous screen use can cause.
 

Adjust Screen Settings

Improper screen settings can add unnecessary strain on your eyes. Consider these adjustments:
 

•           Brightness: Set your screen’s brightness to match your environment. If it’s too bright or too dim, your eyes work harder to see.

•           Text Size and Contrast: Increase the font size if you find yourself squinting, and adjust the contrast to a comfortable level.

•           Blue Light Filter: Blue light from screens has been linked to eye fatigue. Many devices come with blue light settings, or you can use software or apps to filter blue light.
 

Position Your Screen Properly

Your screen’s position can play a big role in reducing eye strain. Position the screen about 20–24 inches from your face, with the center of the screen slightly below eye level. This setup allows you to maintain a more natural, relaxed posture and minimizes glare and reflection on the screen.
 

Use Proper Lighting

Bright overhead lights and natural sunlight can create glare on your screen, making it difficult to see and forcing your eyes to strain. Try using softer ambient lighting or a desk lamp that illuminates your workspace without causing screen glare. Anti-glare screen protectors are also a good option for further reducing glare.
 

Take Regular Breaks

Aside from the 20-20-20 rule, it’s helpful to take more extended breaks throughout your day. Stand up, stretch, and rest your eyes every hour. This promotes overall comfort and helps avoid the physical discomfort often associated with prolonged sitting and screen use.
 

Invest in Computer Glasses

Specialized computer glasses can make a significant difference if you regularly work with screens. These glasses are designed to reduce eye strain by optimizing visual focus on screens and often include anti-reflective coatings and blue light filters.
 

Protect Your Vision for a Healthier Tomorrow

Regular eye exams are essential for maintaining good eye health, especially if you spend a lot of time on digital devices. At Keelan Eyecare, we can assess your vision, check for underlying issues that may exacerbate digital eye strain, and recommend personalized solutions, such as computer glasses or adjustments in your work setup.
 

If you’re experiencing eye strain for digital screens, schedule an eye exam with Keelan Eyecare for solutions tailored to your needs. Visit our office in Point Pleasant, New Jersey, or call (732) 458-4800 to book an appointment today.