For many of us, spending hours in front of a screen is part of our routine, whether at work or during downtime.
There’s no denying that screens are useful, and they play a prominent and unavoidable role in most work environments. But there’s also no denying that all the screen time can be hard on your eyes.
The good news is that just a few small adjustments can make a big difference for your eyes and your comfort. Here, Rodrigo Belalcazar, MD, PLLC, reviews seven steps patients at Advanced Eye Center in Hialeah, Florida, can take to relieve eye strain, protect their eye health, and relieve nagging symptoms.
Extended screen use forces your eyes to focus at the same distance for long periods, contributing to eye strain and fatigue. The 20-20-20 rule gives your eyes regular breaks, reducing your risk of eye strain.
The rule itself is simple: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple habit helps relax your eye muscles to prevent strain, along with the dry eyes and headaches that often go hand-in-hand with eye strain.
Most of us understand how screen placement can cause neck pain: A screen that’s too high or too low causes us to hold our head too far up or down, eventually leading to muscle strain and pain. What you might not know is that screen position can also affect your eye comfort.
Ideally, your screen should be about an arm’s length away, with the top of your monitor at or slightly below your eye level. Proper positioning reduces strain and helps maintain a more comfortable viewing angle throughout the day (not to mention the benefits it offers for your neck and shoulder muscles).
Glare from windows, overhead lighting, or reflective screens causes your eyes to constantly refocus for the clearest possible view. Over time, continual refocusing leads to eye strain and headaches.
To reduce glare, use window coverings or reposition your screen away from windows. Anti-glare screen filters can help, too, especially when glare comes from overhead lighting or other ambient lighting that can’t be adjusted. Using task lighting may also help.
Small text and low-contrast screen settings force your eyes to strain to focus. The same is true of screens that are too bright or too dark.
Use your computer’s settings to adjust font size, contrast, and brightness, depending on ambient lighting and your general comfort. Most people overlook these settings, but taking a little time to customize your screen to your needs can go a long way toward reducing strain and the discomfort it causes.
Whenever you’re involved in close-up work that demands a lot of focus — like using a computer for long stretches — you tend to blink less, and that means your eyes can dry out and get irritated and sore.
Making a conscious effort to blink more often helps keep your eyes moist and refreshed. In addition to the 20-20-20 rule, consider adding on another minute or so to close your eyes and let your natural tears bathe your eye surface.
While blinking helps lubricate your eyes naturally, sometimes it’s not enough to keep your eyes moist and ward off itching, burning, and irritation. Artificial tears help lubricate your eyes by supplementing the tears your eyes make naturally.
Lots of over-the-counter products are available, but it’s a good idea to ask Dr. Belalacazar which products he recommends based on your unique eye needs and symptoms. Staying hydrated and using a dehumidifier in your workspace may help, too.
If you experience any symptoms of eye strain, getting an eye exam is essential for preventing those symptoms from worsening and protecting your eye health. Even if your vision seems fine, regular eye exams play an important role in warding off problems in the future.
Dr. Belalcazar uses special techniques designed to detect early signs of digital eye strain and recommends solutions that can help. Regular exams also help identify eye conditions before they begin affecting your work performance and comfort.
If regular screen use is part of your daily routine, taking a few steps to protect your eyes offers major benefits for your eyes and your vision now and in the future.
To learn more about how we can help or to address eye discomfort, vision changes, or other unusual symptoms, request an appointment with Dr. Belalcazar and our team at Advanced Eye Center today by calling 305-707-6011 or scheduling online.
