Screen usage and your health
5 tips for surviving digital eye strain
Let’s face it: We spend a lot of time on our digital devices, whether it's on our phones, computers or tablets. Staring at screens all day can leave your eyes feeling dry, itchy, and tired. This discomfort, known as digital eye strain or computer vision syndrome, is common these days. But don’t worry! There are five easy ways to give your eyes a break.
Excessive screen time can cause irreversible damage to your eyes. Beyond eye health, too much screen time can lead to headaches, poor work performance, disrupt your sleep patterns, or cause poor sleep altogether.
Schedule routine eye exams
Routine eye exams are important for detecting and addressing vision and eye problems early. Comprehensive vision exams can also detect several larger health issues, such as high blood pressure, high cholesterol, diabetes, glaucoma, autoimmune disorders, and cancer. Because of this, it is recommended to get a comprehensive eye exam once a year if you are over 17 years old. However, your provider may suggest less frequent checkups if you are in perfect health.
If you need vision coverage, Delta Dental offers it in many states. To see if your state has vision coverage, go to deltadental.com.
5 tips to avoid digital eye strain
1. Use a screen glare filter
Screen glare filters, also known as anti-glare screen filters or privacy screens, reduce the reflection of light on digital screens. By minimizing light reflections, these filters reduce the eye discomfort and fatigue you experience when you look at a screen for too long.
2. Sit at a proper distance
Place your computer screen about 20 to 24 inches from your eyes, with the top of the screen at or just below eye level. This setup helps reduce strain on your eyes and neck, making your workspace more comfortable. This is especially important if you wear bifocal glasses.
3. Follow the 20-20-20 rule
Here is a fun one: the 20-20-20 rule. Every 20 minutes, take a 20 second break and look at something 20 feet away. It’s like giving your eyes a mini vacation. This simple trick helps your eyes relax and reduces fatigue.
4. Blink more often
Did you know we blink less when we are staring at screens? That is one reason why our eyes can feel so dry. Make a conscious effort to blink more often to keep your eyes moist and comfortable. If your eyes still feel dry, consider using artificial tears or ointment at night to rehydrate them.
5. Adjust your screen settings
Adjust the brightness, contrast, and text size so that your screen is easy to read. Your screen brightness should match the lighting around you to reduce strain. And turning on night mode or a blue light filter in the evening can help protect your eyes and improve your sleep.
Taking care of your eyes today can prevent more serious issues down the road. By following these five easy tips, you can significantly reduce your eye discomfort. Enjoy your screen time safely.
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