Digital eye strain is a growing problem that affects an estimated 65% of Americans. The condition, characterized by dry eyes, blurred vision, eye fatigue, and other related symptoms, has become so common that many people are seeking ways to make work, school, and hobbies more comfortable.
At Eye Surgeons Associates, which serves patients in Canton, Livonia, and Monroe, Michigan, our team of expert ophthalmologists frequently counsels patients on digital eye strain. Here, we explain why it occurs and provide several effective strategies for lasting relief.
Staring at digital screens all day might not seem very strenuous, but it can take a toll on your eyes. If you work at a computer or use your smartphone frequently, you blink less often, which makes your eyes more susceptible to dryness and irritation. At the same time, the blue light emitted by electronic screens can contribute to visual fatigue and make it harder to focus.
Considering these risks to both comfort and vision, it’s essential to take steps to protect your eyes.
The good news is that reducing digital eye fatigue is easy. Here are a few simple tips:
You probably can’t avoid using your computer at work, but you can rest your eyes throughout the day. One of the best ways is the 20-20-20 rule, which encourages you to look at something about 20 feet away every 20 minutes for at least 20 seconds. This takes the focus off your computer monitor and helps relax your eye muscles.
Although studies are limited, many people who practice this method report that their eyes feel less dry and irritated after incorporating it into their daily routine.
Small fonts on emails, text messages, and social media posts can strain your eyes. Try changing a few settings to make drafting and reading easier. For example, larger fonts, turning down the brightness on your screen, and using “night mode” or a blue light filter can give your eyes a break.
Humans typically blink 15 times a minute, but studies show that when electronic screens are involved, that number drops significantly. Blinking is automatic, but when looking at computers and tablets, you often need to remind yourself to do it. Writing “remember to blink” on a sticky note and posting it on your computer monitor might feel silly, but it works!
Also, keep a bottle of over-the-counter eyedrops on hand to help lubricate your eyes throughout the day. Just make sure to follow the instructions on the bottle, because it’s possible to overdo it.
A frequently overlooked cause of digital eye strain is glare from the sun and indoor lighting. If your computer is next to a window, consider drawing the blinds when glare is at its peak. You might also benefit from an anti-glare cover for your monitor or simply adjusting the lighting in your office. Small changes often make a big difference.
Finally, make sure your computer monitor is placed in a way that limits eye strain. We recommend adjusting your screen so it’s 20-30 inches away from your face, or about arm’s length. In addition, tilt your screen so it's at or below eye level, which encourages you to look at it with a relaxed, downward gaze. It may take some trial and error to find a position that keeps your eyes comfortable.
These changes can help reduce digital eye strain, but they don’t work for everyone. If screens have negatively affected your vision, reach out and request a consultation at your nearest Eye Surgeons Associates office. Call us to book an appointment and start feeling better.
