Did you know that on average, American adults get 11 hours of screen time? You might not think you get that many hours daily, but take a moment to think of what you do during the day. From looking at your smartphone and computer, to watching TV and reading books or playing games on your tablet, it quickly adds up!
When you consider this, it should come as no surprise that many people now suffer from digital eye strain.
What is digital eye strain anyway? And do you have it?
In this article, we’ll answer these questions, plus provide you with more information on how to take good care of your eyes.
What Is Digital Eye Strain?
You might already have some inkling as to what digital eye strain is, which is also known as “computer vision syndrome.”
Digital eye strain is where you get both eye and vision problems from looking at a digital screen for a prolonged period. For some people, the discomfort can be so bad that it feels painful.
Why Does Digital Eye Strain Happen?
Digital eye strain happens for several reasons.
For one, it occurs because we’re staring at a screen for hours at a time, at the same distance. Our eyes are locked into a screen of a certain distance, without variation. This can cause your eyes to work overtime, as you’re not giving it some differences in the things you’re viewing.
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In addition, when you’re looking at a screen for long periods of time, you stop blinking as much as you need to. As a result, your eyes can become drier and add to the discomfort you’re feeling.
Also, digital screens emit blue light. This type of light goes all the way to your retina, which can cause discomfort and even damage. Blue light can even increase your chances of eye diseases, such as age-related macular degeneration.
Digital Eye Strain Symptoms
Obviously, one of the symptoms of digital eye strain is, well, eye strain! But there are plenty of other annoying and uncomfortable symptoms as well. They include:
- Blurry vision
- Dry eyes
- Headache
- Neck pain
- Shoulder pain
Depending on the environment you’re viewing the screen in, some symptoms may be worse than others. For example, if you’re sitting hunched over on your sofa watching a series on your tablet, this can create bad neck and shoulder pain.
Also, if you need glasses or your current prescription is outdated, this can also contribute to digital eye strain.
How to Prevent Digital Eye Strain
The good news is, there are some steps you can take to prevent digital eye strain. At the very least, you can use these tips to decrease the chances of getting it and/or decrease the severity of the symptoms.
Try out the tips below to be kinder to yourself!
Get an Up-to-Date Prescription
If you already wear glasses, you might think that the current pair you have is just fine. But you’d be surprised at just how much your vision can change in a few years!
It’s always a great idea to go see the optometrist. While you’re getting an eye exam, not only do they test your vision, but they also see if you have any signs of eye disease. Catching those in their early stages can be key to keeping your vision in fantastic shape.
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If you don’t wear glasses, it’s still a good idea to get an eye exam every 1 to 2 years. You never know if you’ve developed far or nearsightedness.
Improve Your Settings
Remember the sofa scenario we posed earlier? Do yourself a favor and always view digital screens in the best ways possible.
Check that your desk setup is good. Your screen should be around 15-20 degrees below your eye level, your feet should be flat on the ground, wrists parallel to your desk, and back straight.
Make sure the lighting is good too. You don’t want glare from the sun in the daytime, but you don’t want it to be so dark it feels like a cave either. Think about installing/using blinds and drapes, and changing out your lightbulbs for optimal brightness.
Use Blue Light Filters
A great way to prevent or reduce digital eye strain is to use blue light filters.
On the computer, there’s a great program called F.lux. It slowly turns your screen more orange as the day goes by so you don’t even notice it’s working! You can even customize it to accommodate the lighting you’re currently using.
Also, nowadays, most (if not all) smartphones have an option to turn the blue light filter on. When it gets to nighttime, or if you’ve been using your phone for a long period of time, think about switching that filter on.
Considering blue light can interfere with your natural circadian rhythms, this also makes it worth it to use blue light filters. You’ll get the added benefit of better sleep!
Take Frequent Breaks
You might want to kill time with chatting apps, which is perfectly fine! But be nice to your eyes by taking frequent breaks, whether it’s time spent on chatting apps or work.
One great rule to follow is the 20-20-20 one. Every 20 minutes, take 20 seconds to look at something 20 feet away. These forced breaks can help reduce the burden you put on your eyes.
Protect Your Eyes With Our Tips
Now you know the answer to the question, “what is digital eye strain,” as well as how to spot it.
Your eyes are extremely important for your day-to-day activities, so make sure you’re kind to yourself. Use our tips on preventing digital eye strain and think about reducing your screen time.
If you’re not able to reduce your screen time, at least employ the other tips we’ve given you here. Your eyes will thank you for it, and you’ll get to enjoy less pain too!
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