Eye Health 101: How to Stop Staring at Screens From Messing with Your Vision
Myopia, eye strain, dry eyes, and even astigmatism are all on the rise, and it’s no coincidence that the increase coincides with the widespread use of digital devices. While screens are a necessary part of life for most people, staring at them for hours on end can have a profound impact on your eye health.
In fact, studies reported that 60% of adults spend more than 5 hours a day in front of a digital device, and this number is expected to rise. So, what can you do to protect your vision? Not only is it important to take breaks from your screen more than ever, but there are also other steps you can take to prevent eye strain and keep your eyes healthy.
Here’s what you need to know about the impact of screens on your vision and what you can do to reduce the strain.
Follow the 20-20-20 Rule
The 20-20-20 rule is a straightforward yet super effective way to combat digital eye strain. It’s all about taking regular breaks to give your eyes the rest they deserve. Every 20 minutes, shift your gaze away from the screen and focus on something at least 20 feet away for 20 seconds.
This practice helps relax the muscles in your eyes, reducing fatigue caused by prolonged screen time. It’s easy to forget this when absorbed in work or entertainment. Setting a timer can be practical as it prompts you to take those necessary breaks without thinking twice.
Get the Lighting Right
Lighting plays a significant role in eye comfort. Harsh overhead lights or glaring screens can cause strain over time. To get a more soothing environment, you’re going to need softer lighting. Use lamps with warm bulbs instead of fluorescent ones. This change can reduce glare and make your screen easier on the eyes.
Positioning your light sources matters, too. Aim to place them behind you when using a computer. This setup minimizes reflective glare on your screen, allowing for a clearer view. Consider natural light as well. If possible, position your workstation near a window, but avoid direct sunlight hitting the screen directly.
Blink More
Blinking is a natural reflex, yet many of us don’t blink enough when focused on screens. This simple action is essential for maintaining eye moisture and comfort. When staring at devices, we often forget to blink adequately. As a result, our eyes can dry out and become irritated.
This discomfort can lead to fatigue and strain over time. To combat this issue, try setting reminders to blink more frequently while you work or browse the internet. Just a quick blink helps spread tears evenly across your eyes. For example, every few minutes, close your eyes gently for a couple of seconds before resuming your task.
Know How to Position the Screen
The position of your screen can mean a difference between bad and good eye health. Ideally, your monitor should be at arm’s length, allowing you to see clearly without straining. That’s why you need to adjust the height so that the top of the screen is just below eye level. This way, you can look slightly down at your display instead of craning your neck.
A comfortable posture reduces fatigue and keeps distractions at bay. Consider tilting the screen back by about 10 to 20 degrees. This angle helps minimize glare from overhead lights and windows, which can cause discomfort over time. If you’re using multiple screens, ensure they are correctly aligned.…
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