In the modern era, we often find ourselves looking at screens for at least six to ten hours a day. From a natural point of view, this is harmful. Our eyes weren’t meant for this. Our bodies as a whole weren’t designed to cope with this. However, as technology progresses, we must comply. However, to maintain such compliance, we often forget that the light emitted from the devices is harming our eyes. This ‘harm’ is often manifested in the form of Digital Eye Strain, better known as Computer Eye Syndrome. It is a consequence of problems arising from the excess use of screen sources such as mobile phones and computers. In case this is not managed properly, it can lead to serious complications. This blog is a guide on how to protect yourself from Digital Eye Strain.
The symptoms of Eye Strain
Digital Eye Strain can be identified with the assistance of symptoms like:
- Strain on the eye area
- Distorted vision
- Blurred vision
- Struggling to concentrate
- Burning sensation in the eyes
- Increased sensitivity to light
- Feeling of fatigue in the eye area
- Redness in the eyes
- Double vision
Please note that these symptoms are not absolute and are dependent on the person. Considering this, the symptoms will appear based on your physical elements, visual capabilities, and the number of hours you spend looking at a screen. Additionally, if you have pre-existing conditions like astigmatism, the symptoms will most likely worsen over time if left untreated. However, you must not worry much as protecting yourself from Digital Eye Strain is very simple and easy to keep up with.
The best ways to protect yourself from Digital Eye Strain
The 20/20 Rule
If you see it from a natural perspective, your eyes are not meant for staring at a screen for ten hours every day. Eventually, your eyes will go through a burnout and strain. Therefore, if you practice the 20/20 rule daily and treat it as a part of your daily routine, you can give your eyes the break they deserve. Following this rule is quite easy. You must ensure that you look at a screen for only twenty minutes. After that, you must look at something at least 20 feet away from you for 20 seconds.
Proper Lighting
One of the most common causes of eye strain is poor lighting. For instance, if you are using your phone or computer, your background lighting must be half as bright as what you find in workplaces. The most common way to get rid of this problem is to use full-spectrum lighting. This kind of lighting has several advantages. It assists you in stabilising your energy and improving your mood. It is also free of the issues of LED lighting, such as dimming, flickering, and colour instability. It is these issues that lead to eye strains and headaches.
More Blinking
When you are staring at a screen all day, you must not realise that you are blinking at a much lower rate than you normally do. While this might seem like a non-issue on the surface, blinking helps our eyes to keep themselves moisturised, and also protects them from irritants and Dry Eye Syndrome. When you reduce the number of times you blink, the tears in your eyes evaporate quickly. Therefore, due to a lack of moisture, the eyes become dry. Therefore, no matter where you are, you must try to blink more. At least 10 times under 20 minutes.
Workstation Modifications
If your job requires you to look at screens for a long period of time, you are very vulnerable to falling victim to Digital Eye Strain. The only way to avoid it is by modifying certain aspects of your workspace. For instance, you can adjust light settings, ensure proper lighting, and use anti-glare filters. These modifications can do a lot in reducing eye fatigue, which is one of the leading symptoms of Digital Eye Strain. In addition, setting your monitor parallel to the level of your eye while maintaining proper distance can help you reduce strain on your neck, shoulders, and spine. Further, you must also follow the 20/20 Rule, as it can assist your eye muscles to relax.
Take Breaks
You can reduce the strain on your eyes by a significant level by taking breaks between work. Looking at a screen for more than 20 minutes can cause your eye muscles to be stressed and fatigued. From a long-term perspective, this can cause itchiness, irritation, and redness in the eye area. In addition, in case your task is long, you need to look away from the screen for at least 20 seconds. Please give your eyes the rest that they so desperately need. Do not overwork them. Remember that well-rested eyes are the protectors of your vision and can help you concentrate efficiently on the tasks at hand.
Screen Protector
A screen protector can be an effective tool for protecting you against Digital Eye Strain. This is especially true if you work long hours in front of a computer screen or are required to use a mobile phone. Considering this, anti-glare filters can help in reducing harsh light and reflections. This can help you put less pressure on your eyes through reduced squinting. There are many advanced screen protectors which can help in filtering out harmful blue light, which is a known source of eye fatigue, sleep disruptions, and dry eyes. From the moment you start prioritising your visual comfort, you can maintain eye health.
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Conclusion
As can be observed, Digital Eye Strain is a leading condition in today’s technology-dominated world. If left untreated for long, it can lead to complicated long-term eye conditions. However, by following some simple rules, you can reduce the chances of eye strain significantly. Therefore, for the well-being of your eyes, take breaks regularly, ensure that you are working or studying in proper lighting, and modify your workstations accordingly. Following these simple rules can help your eyes greatly.