Sep 1, 2023 | Eye Health Info

5 Tips for Protecting Your Eyes from Digital Eye Strain

In our digital age, we spend much more time on digital devices than ever before. Whether it’s for work-related tasks or leisurely browsing on our phones, these screens can cause a lot of strain on our eyes over time. Digital eye strain, also known as computer vision syndrome, is becoming a common issue, with symptoms such as dry and irritated eyes, headaches, and blurred vision. Fortunately, there are simple ways to protect your eyes from digital eye strain. In this blog post, we’ll share five tips to help you keep your eyes healthy while using digital devices. 

1. Position your screen at the right distance 

The distance between your eyes and the screen is critical in preventing digital eye strain. Experts recommend a distance of about 20-28 inches from your eyes to the screen. Make sure the top of your screen is slightly below eye level, reducing the strain on your eyes. This position can also help decrease neck strain and reduce shoulder and back pain. 

2. Adjust your screen settings 

Most digital devices allow you to adjust the brightness, contrast, and color temperature of the screen. Setting your screen to a lower brightness and warmer color temperature can reduce the strain on your eyes and improve your sleep quality. You can also adjust the font size and contrast to make the text easier to read and reduce eye strain. 

3. Take frequent breaks 

No matter how comfortable your ergonomic chair and desk setup are, staring at a screen for long periods is not healthy for your eyes or your body. To avoid digital eye strain and other health problems associated with prolonged sitting, take frequent breaks and stretch your legs, neck, and back.  

The 20-20-20 rule is a helpful reminder to incorporate screen breaks into your routine. For every 20 minutes you spend looking at a screen, take a 20-second break and look at something 20 feet away. You can also do eye exercises, such as focusing on distant and close objects or rolling your eyes in different directions. 

4. Use proper lighting 

Proper lighting is essential when using digital devices. It is best to use soft or warm lighting and avoid harsh glares on your screen. Also, try to avoid bright light sources behind or in front of your screen. 

5. Get regular eye exams 

Regular eye exams play a crucial role in managing and preventing digital eye strain. Eye exams can help detect underlying eye conditions that may contribute to or exacerbate digital eye strain. Issues such as refractive errors (nearsightedness, farsightedness, astigmatism), presbyopia, and even dry eye syndrome can be identified during an eye exam.  

If you already wear corrective lenses, an eye exam ensures that your prescription is up-to-date and optimized for your screen usage. Outdated or incorrect prescriptions can strain your eyes further while using digital devices. Your eye doctor can also recommend specific eye drops, glasses, or contact lenses that can alleviate digital eye strain and provide optimal visual comfort. 

Digital eye strain is a growing concern, but with these five tips, you can protect your eyes and enjoy your screen time without compromising your eye health. Remember to share any eye health concerns with your eye doctor and make sure to schedule regular eye exams. If you’re experiencing digital eye strain symptoms, contact us today to schedule an appointment at our eye center in Liberal, Kansas. Your eyes will thank you!