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Digital Eye Strain Tips & Techniques

working on computer

Almost everyone at some point in their life will experience digital eye strain. So much of what we do is in front of screens. You are likely reading this blog post on your computer or phone, so it goes without saying that it’s extremely important that we all be educated on how to avoid digital eye strain. This week’s article will provide you with some great tips and techniques to use the next time you’re in front of a screen, whether it be for work, play, or even for school.

Digital eye strain is unfortunately, something many people experience. It can be uncomfortable, painful, and counterproductive, (especially if you need to be in front of a screen for work or school). Physical symptoms include having red, watery, and or itchy eyes that may be accompanied by light sensitivity. You may also experience blurry vision, double vision and the feeling of having tired or sore eyes is also common. However, there are techniques and tips that can help reduce digital eye strain, keep on reading!


Tips & Techniques to Reduce Digital Eye Strain

A small change can make a big difference when it comes to digital eye strain, I recommend the following tips:

  1. 20-20-20 Rule. Every 20 minutes, look away for 20 seconds, at something at least 20 feet away. Many people who use a computer to perform their work are guilty of staring at it endlessly. Following this rule can help give your eyes a much-needed break.
  2. Screens should be an arm’s length away from your face. How far away are you from your screen as you are reading this? Most of us are just too close, and will cause eye strain. If you are leaning in because you just can’t see your screen, well then it’s time for an eye exam!
  3. Adjust your screen’s brightness. Your screen should not be brighter or dimmer than your surroundings.
  4. Adjust your surrounding brightness to match your screen. If you are finding a lot of glare coming off your screen, it might be because of your surrounding environment.
  5. Text size should be adjusted for comfortable viewing.
  6. Use artificial tears, or gels as recommended by your family eye care professional. These can help lubricate your peepers! And don’t forget to blink.
  7. If you wear contacts regularly, consider giving your eyes a break by wearing glasses.
  8. Don’t miss your regular eye check-up, because an eye exam is more than just new specs. It can be a chance for you to discuss any eye concerns you are experiencing, like digital eye strain.
  9. Give screen time a rest and your eyes will thank you! Every time we are using our digital devices we are being exposed to large amounts of potentially harmful blue light. Additionally, children are even more susceptible to the negative effects of too much screen time. I recommend their usage be monitored and be limited. Check out our previous blog post highlighting “What Is Too Much Screen Time For My Child?”

You don’t need to suffer from digital eye strain. Knowing more can help you see comfortably in front of a screen. If you think you are having issues with your eyes I would recommend you speak to a Doctor of Optometry. You have nothing to lose, and everything to gain!


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