We’re living in a digital age. We rely on screens for nearly everything. Whether we're binge-watching our favourite TV shows, reading the latest bestseller on an e-book, or catching up with colleagues on video calls.
Technology makes life easier, but it also means it’s even more important to be mindful of how our eyes are feeling. Here are some quick tips to keep your eyes healthy whilst using screens.
1. Practice the 20-20-20 rule
One of the most effective ways to tackle digital eye strain is to follow the 20-20-20 rule. It’s simple. Every 20 minutes, take a 20-second break and look at something 20 feet away. This allows your eyes to shift focus and relax. Set reminders or use handy apps to help you remember to take these breaks throughout your workday.
2. Adjust screen settings
Screen settings can also help in reducing eye strain. Make sure your screen brightness is set to match the lighting of your environment. Too bright or too dim can create discomfort over time. Many devices come with built-in blue light filters that can be automatically switched on. This is especially important in the evening. Blue light, emitted by screens, can disrupt how well you sleep. Using these filters during the day can help to keep you well-rested and improve your overall wellbeing.
3. Maintain a good distance and posture whilst using screens
The distance and angle at which you view your screen are important for looking after your eyes. Ideally, your screen should be about an arm's length away from your eyes, with the top of the screen at or slightly below eye level. This positioning helps prevent neck strain and encourages a more natural line of sight, reducing the tendency to lean forward or squint.
4. Optimise Your Workspace Lighting
Proper lighting in your environment is essential to minimize glare and reduce eye strain. Try to avoid working in overly bright or dim settings. When it comes to looking after your eyes, ambient lighting is your friend! Position your monitor to avoid glare from windows or overhead lights, evenly light your workspace, and consider using a desk lamp with adjustable brightness so you can fine-tune your lighting depending on the time of day.
5. Keep your eyes hydrated
When we focus on screens, we tend to blink less. This can lead to dry, irritated eyes. Take a pause and try to look away and blink whenever you can. Top tip: keep a bottle of lubricating eye drops to hand. These provide instant relief and prevent discomfort when you’re looking at screens for longer times.
6. Get regular eye tests
Regular eye tests are perhaps the most important part of keeping your eyes healthy. Pop in to see us at Eye Emporium to see our experts for a check-up. We will help monitor your vision and check to see if any adjustments are needed. We can provide personalised advice on managing eye strain and may recommend specific lenses if needed.
7. Consider blue light lenses
For those who spend extended time on screens, blue light filtering lenses can be a worthwhile investment. These are designed to reduce glare, which can ease eye strain and improve comfort during screen time.
Take aways
Protecting your eyes in a digital world requires a combination of good habits and actively taking steps to look after them. By following our handy steps, you can significantly reduce the risk of eye strain and keep your eyes feeling comfortable throughout the day. Like you, your eyes work hard every day. Give them the care they deserve.
Time for an eye test? Book an appointment now.
