Five Ways to Protect Your Eyes When Using Digital Screens
Do your eyes feel sore and tired when you use your cellphone, tablet, laptop, or other devices? Digital screen use increases a person's risk for eyestrain and dry eye, which can make focusing on work or a favorite game difficult. The next time you fire up your screen, keep the following tips in mind.
Blink More Often
Blinking spreads moisturizing tears over the surface of your eyes. If you don't blink enough, you're more likely to develop digital eyestrain, also called computer vision syndrome.
If these symptoms sound familiar, you've probably already experienced digital eyestrain:
- Dry Eyes
- Soreness or Burning Sensation in the Eyes
- Red, Watery, Itchy Eyes
- Headaches
- Blurry Vision
- Double Vision
- Trouble Focusing
- Neck and Shoulder Pain
According to the American Academy of Ophthalmology, most people blink about 15 times in a minute. Blinking slows down considerably when using screens. You may only blink five or six times when looking at your laptop or phone, which isn't enough to keep your eyes lubricated. Making an effort to blink more often could help prevent digital eyestrain.
Improve Lighting
Your eyes must work much harder when there's glare on your screen. Reduce glare by:
- Adding an Anti-Glare Screen Protector or Filter to Your Device's Screen
- Sitting Away from a Window if Possible
- Closing Shades or Blinds When You Notice Glare from a Window
- Using a Desk Lamp Instead of an Overhead Light
- Changing the Contrast or Brightness Level on Your Screen to Minimize Glare and Make Viewing More Comfortable
Take Breaks
Rest your eyes by taking regular breaks from screens. A 20- to 30-minute break every two or three hours is helpful, as are mini breaks. Mini breaks only take 20 seconds and involve looking at an object 20 feet in the distance after using screens for 20 minutes.
Put on a Pair of Glasses
Updating your eyeglass or contact lens prescriptions or wearing computer glasses when viewing screens can help you avoid red, itchy eyes and other digital eyestrain symptoms. Prescription computer glasses reduce glare and blue light transmission, while providing crisp, clear vision at the ideal focusing distance for you. Your prescription is determined by the distance from your eyes to your screen, which is usually about 20 to 28 inches.
Visit Your Vision Therapist
People with vision conditions are more likely to develop digital eyestrain. Several conditions can cause subtle issues with vision, even if you have 20/20 vision or already wear eyeglasses or contact lenses.
Visual conditions that increase your risk for digital eyestrain include:
- Strabismus. Strabismus occurs when your eyes aren't correctly aligned. The brain receives slightly different information from misaligned eyes, which can result in blurry or double vision. Other symptoms of strabismus, commonly called "crossed eyes," include losing your place easily when reading, headache, and eyestrain.
- Amblyopia. Untreated strabismus can cause amblyopia, although the condition can also occur for other reasons. Amblyopia, or "lazy eye," occurs when the brain ignores one of the conflicting signals it receives from the eyes. Blurry or double vision, poor depth perception, and coordination problems can be symptoms of amblyopia.
- Convergence Insufficiency or Excess. Convergence insufficiency causes eyestrain, blurry or double vision, headaches, fatigue, and eyestrain when you try focus on close objects. These vision problems happen when your eyes struggle to turn inward in unison. Convergence excess, a condition that occurs when your eyes turn too far inward when focusing, also causes visual problems.
Any issue with eye teaming, eye movement, or focusing could increase your risk for digital eyestrain. During a comprehensive eye exam, your vision therapist can diagnose problems that could be triggering your symptoms. If your issues are caused by a vision condition, your vision therapist will create a vision therapy plan designed to improve or correct your problem. Vision therapy involves special lenses and prisms in addition to hands-on activities and video games designed to strengthen the brain-eye connection.
Vision therapy is an excellent option for adults or children who experience digital eyestrain symptoms. Are you ready to make your appointment? Contact our office to schedule a comprehensive eye exam with the vision therapist.
Sources:
Journal of Optometry: Prevalence of Computer Vision Syndrome: A Systematic Review and Meta Analysis, January - March, 2024
Sources: American Academy of Ophthalmology: Computers, Digital Devices, and Eye Strain, 6/24/2024
https://www.aao.org/eye-health/tips-prevention/computer-usage
American Optometric Association: Computer Vision Syndrome
https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome?sso=y
All About Vision: Computer Eye Strain: 10 Steps for Relief, 6/19/2023
https://www.allaboutvision.com/cvs/irritated.htm
American Optometric Association: Video-Game Vision Therapy, 2/7/2018
https://www.aoa.org/news/clinical-eye-care/health-and-wellness/video-game-vision-therapy?sso=y