Computer Vision Syndrome, also known as digital eye strain, affects approximately 60 million people worldwide. This syndrome results from prolonged exposure to screens, including computers, mobile phones, and tablets. In our heavily technology-dependent world, this poses a great challenge to individuals’ eye health. Symptoms of this syndrome include headaches, neck and shoulder pain, dry eyes, and blurred vision. To help minimize the detrimental effects computer vision syndrome has on your eye health, follow these tips and tricks!
Utilize the 20-20-20 Rule
Implementing the 20-20-20 rule into your daily routine can be an effective way to help give your eyes a break. Every 20 minutes, it is advised to look at something 20 feet away for 20 seconds. In doing this, you are allowing your eyes to relax and reset before returning back to the screen. It may be helpful to set an alarm every 20 minutes so you don’t forget.
Invest in Blue Light Glasses
Wearing blue light glasses is another great way to help reduce digital eye strain. The lenses of these glasses are equipped with filters that block blue light, and oftentimes UV light, from penetrating in. Blue light affects not only your eye health but also your circadian rhythm. Therefore, blue light glasses are a great investment for your overall health, too.
Don’t Forget to Blink
Although this tip seems relatively intuitive, it is vital that you blink often when looking at screens for extended periods of time. When concentrating very intently on your screen, it can be easy to get carried away and forget to blink as often as you otherwise would. Forgetting to blink regularly can result in severe dry eyes which has adverse effects. Therefore, it is important to make a conscious effort to blink more often when using screens.
Adjust Your Seated Position
The way in which you are seated can also affect your risk of computer vision syndrome. The American Optometric Association recommends that you position the center of your computer screen approximately 20-28 inches away from your eyes. It is also advised that you sit with your feet comfortably on the floor and your arms supported to create an ergonomic workspace.
Customize Computer Display Settings
Most computer settings include display options that you can utilize to make your eyes more at ease. For example, you can increase the font size so as to not strain your eyes or reduce the brightness of your screen so that it is not excessively bright. Some computers also have a “night mode” option that you can turn on that automatically acclimates to dimmer light in the late night hours.
Purchase a Document Holder
If working at a desk job where you are constantly toggling between your computer, a physical document, or an additional computer, it is wise to buy a document holder. This can be very beneficial for your eye health in that a document holder places your physical document or additional computer at a level that is more closely aligned to the height of your computer screen. This reduces the need for your eyes to continuously and unnecessarily readjust and reposition.
Now It’s Your Turn!
Now you have the tools and resources to help decrease the damaging effects that computer vision syndrome can have on your eye health. By implementing these aforementioned tips and tricks into your daily life, you are bound to save your eyes from further impairment!