So many people spend prolonged hours staring at their screens in their workspaces that digital eye strain is a worrying new concern.
Digital eye strain, also known as computer vision syndrome, results from an extended focus on digital devices, whether in the office or at home.
Thankfully, the condition usually subsides after you’ve rested your eyes or taken appropriate actions to reduce the strain.
Recognizing Digital Eye Strain Symptoms
Eye strain symptoms may differ depending on:
- how long you’ve been looking at a screen
- environmental conditions
- the device you’re using
It’s not just limited to computer screens, either. Using smartphones and tablets can also contribute to the problem if used for long periods.
How do you know if your eyes are facing digital strain, and what steps can you take to manage it?
You can identify this digital strain through some of the common symptoms:
- A burning or sore feeling in your eyes
- Itchy, irritated eyes
- Eyes that feel dry or water excessively
- Blurred or double vision
- Sensitivity to bright lights
- Difficulty keeping your eyes open
Eye strain can also trigger other discomforts beyond your eyes, such as headaches or neck, back, or shoulder pain.
These symptoms are your signal that you may need to make adjustments in your work habits or surroundings.
We explain some of these changes that you can make ahead.
1. Rethink Your Workspace
One of the first steps in reducing digital eye strain is reviewing how your workspace is set up. Proper ergonomics are essential for comfort and productivity.
Your desk chair should support your upper body. It should help you sit with a neutral neck position and avoid slouching. Sitting upright with your back fully supported can prevent unnecessary pressure on your eyes and neck.
The monitor should be at arm’s length and just below eye level; you shouldn’t have to crane your neck or strain your eyes. If you’re using a desktop, laptop, or tablet, keep the screen directly in front of you to prevent discomfort.
If you frequently switch between reading printed material and your screen, place the documents close to your monitor and ensure that they are well-lit for easy readability.
Poor posture, such as leaning too far forward or backward, can also contribute to eye strain. To keep that in check, adjust your chair and desk to the right height for your comfort, ensuring that you can sit upright and maintain proper posture throughout the day.
2. Adjust Lighting for Eye Comfort
Light has a lot to do with eye strain, i.e.,
- lighting in your workspace
- the brightness of your devices
- screen glare
– all play significant roles in determining the severity of the digital eye strain.
Your screen should be the brightest source of light in the room. Adjusting the brightness of your device to suit the lighting conditions around you can be very helpful.
So, if you’re working in bright environments, for example, a well-lit office or outdoors, increase the brightness on your screen, and in dimly lit spaces, lower the brightness to reduce strain.
It’s also important to clean your screens regularly, as dust and smudges can intensify the glare, making it harder for your eyes to focus. Keeping screens clear helps cut down on this avoidable eye strain.
3. Do Not Forget to Blink Regularly
When we focus on screens, our blinking rates fall. In normal circumstances, we normally blink around 15-20 times per minute, but this rate drops to less than half when concentrating on digital devices.
Blinking serves an important purpose: It helps spread tears evenly across your eyes, keeping them moist and comfortable.
If you find yourself experiencing digital eye strain, being mindful of your blinking can provide much relief.
Practice blinking more often when working on your computer, phone, or watching television. This simple habit can reduce discomfort.
4. Add Frequent Breaks During Work
There’s nothing like giving your eyes a break. It’s difficult at work, but it’s one of the most helpful ways to combat digital eye strain.
The 20-20-20 rule is a valuable guideline: every 20 minutes, look at something 20 feet away for 20 seconds. This simple exercise helps shift focus away from your screen, reducing strain.
Apart from these eye breaks, you can also take short breaks to stretch or move around to reduce muscle fatigue and neck strain, which generally accompany long hours at a computer.
Moving your body and stretching during breaks helps your eyes, keeps you feeling refreshed throughout the workday, and increases productivity.
5. Blue Light Glasses for Evenings
Digital screens emit blue light, which is naturally present in sunlight (it keeps us awake and helps maintain our circadian clocks). However, large doses from artificial sources can be counterproductive if you work late in the evenings.
Excessive exposure to blue light from devices can interfere with sleep patterns if you use them late at night and may add to eye strain. This is why most devices support a night-time filter for screens that may be turned on automatically at a fixed time if chosen.
Blue light-blocking glasses filter out this light, saving you from eye fatigue. Wearing these glasses while working on your computer, using your phone, or watching TV close to your bedtime can significantly improve symptoms of digital eye strain and keep your sleep timing and quality unaffected.
6. Upgrade Your Monitor
Older monitors may have flickering issues that aren’t always obvious to the naked eye. This can increase eye strain over time.
Go for a newer monitor with a larger screen and higher resolution. A 19-inch or larger screen helps reduce strain by making reading text and viewing images easier.
Monitors with high resolution produce clearer and crisper visuals, reducing the effort our eyes need to focus.
7. Fine-Tune Your Monitor’s Display Settings
Minor changes to your monitor’s display settings can significantly help reduce eye strain.
The brightness of your screen should be adjusted so that the white backgrounds appear white instead of gray, but not so bright that they feel like a light source in themselves. This balance makes your screen more manageable for the eyes.
Text size and contrast also matter for comfort. Increase the font size and choose a contrast level that makes reading easier without causing strain.
If you’d like to reduce the impact of the blue light we discussed, you can switch your display to warmer tones by adding more reds and oranges. This may be gentler on your eyes compared to the harshness of blue tones.
Scheduling Regular Eye Exams
What if you make all these changes and take preventive measures, but your symptoms don’t lessen or go away entirely?
It could point to an underlying eye condition. Blinking less, exposure to blue light, and prolonged screen time increase the risk of digital eye strain, but untreated vision problems, such as astigmatism or farsightedness, can also cause discomfort.
These symptoms could also indicate a need for glasses or other treatments. Regular eye exams will help diagnose these issues and ensure that any prescription eyewear you use is up to date. This reduces strain and improves your overall comfort.
You should schedule an eye exam to rule out other potential issues.
Plus, there are some signs you should not ignore, such as:
- Persistent discomfort or pain in your eyes
- Blurred or double vision that lasts for a long time
- Recurring headaches
- Chronic dryness or irritation in your eyes
- Problems in focusing or altering focus from near to far
- Sudden flashes of light or new floaters in your vision
If any of these symptoms persist, consulting an eye care professional becomes necessary. Ignoring them could lead to more severe vision problems later on.
Take Action for Your Eye Health
If you’ve noticed any symptoms of digital eye strain or simply want to stay proactive about your eye health, scheduling an eye exam at Jackson Davenport is a significant first step you can take.
With an expert team and the latest equipment, we can help you address any concerns and find the most suitable solutions for your needs.
At Jackson Davenport in Summerville, South Carolina, you’ll find a team dedicated to providing high-quality eye care services. For over 50 years, we have been helping patients maintain good eye health through a broad range of services.
Dr. Holstead and the rest of the experienced team ensure that each patient gets personalized care suitable for their specific needs. Our commitment to attentive and thorough care makes us a trusted choice for eye health.
Your eyes deserve only the best care. Take control of your eye health by contacting Jackson Davenport to schedule an appointment today.