Digital screen induced eye strain is a disease that affects between 50% and 90% of people who spend much of their time viewing computer screens. Office employees are also affected by this. Also, children who need access to a computer or tablet for school work have recently been shown to be at risk of eye strain.
When viewing content on digital screens from an intermediate distance, the muscles that govern the movement of the eye are still involved and adjustable to the screen. As this practice spreads over a longer period, with little or no breaks, the eyes can become dry or tired. It is normal for people to have headaches, dry eyes, and eye exhaustion when exposed to digital screens for prolonged periods.
Here are 10 ways to help relieve these symptoms:
1. Hydrate
Using eye drops can help to alleviate dry eyes by lubricating them. But by making easy changes to keep the body and the environment clean and hydrated, you can reduce the chances of your eyes being dry and sore.
2. Drink Water
Dehydration affects the entire body, including the eyes, and drinking enough water every day to keep your body and your eyes hydrated will prevent dry eyes.
On average, a person can drink eight glasses of water a day. However, a balanced intake of water still depends on your height and weight and whether you exercise every day.
3. Avoid Dry Air
In addition to hydrating your body, it is necessary to pay attention to the quality of the air in your work area. Many workplaces are fitted with air conditioners, fans, and ventilators that can move dust particles around the room. this may affect the tear film that contributes to dryness and irritation. Try to switch the fans so they won’t be pointed to your face. If possible, make sure your surroundings are free from dust. The humidity in the air can be improved by using desk humidifiers.
4. Take Breaks
Scheduling time away from the computer screen not only gives your eyes but also your mind a chance to relax and unwind. Studies indicate that people who use digital screens experience less eye strain and pain when they take little breaks during the day. Getting up from your desk to walk about and stretch your limbs for a few minutes will alleviate back and neck pains that might arise after sitting at your desk for hours as well.
5. Remember to Blink
Every time we blink, we cover our eyes with a coating of the tear film, keeping them moisturized and feeling relaxed. Research suggests that when looking at digital screens or reading for a longer period, people blink up to two thirds less often than normal, often just partially closing the lids instead of fully covering the eyes. This causes the tear film to evaporate, and the eyes to feel dry and uncomfortable.
6. Eat Snacks for Eye Health
Besides having a balanced diet, you can make time for snack breaks, eat fruits and nuts rich in vitamins A, C and E to improve the complexity of the cells in your retina. Omega-3 fatty acids can be present in walnuts and almonds and used in practice to help combat dry eyes. Of course, the consumption of the right vitamins could also be accomplished by supplements.
7. Sleeping Schedule
During sleep, the eyes are refreshed with nutrients and tears, making a regulated sleeping routine necessary for safe, happy eyes. Sleep deprivation, however, can cause the blood vessels in our eyes to dilate, causing pain and fatigue in the eyes during the day. A fixed work schedule and a regulated sleeping period will help you reset your eyes at the end of the day and make sure you get proper rest overnight. To relax in the evening, aim to stop looking at displays, like TVs and smartphones, as the blue light from digital screens has been connected to the promotion of brain activity.
8. The Right Setup
Digital eye strain caused by computers can be triggered by a variety of factors, such as tiny images and fonts and flickering lights. You can try easy changes for your office such as raising the pixel and font size on your monitor or upgrading your desktop to a larger flat-panel LCD screen, preferably with a diagonal size of 19 inches.
9. Screen Position
The positioning and angle of a screen will shift the focus of your eyes as you look. As a consequence, the eye strain can intensify if you position the monitor at an incorrect angle. For an ideal setup of work, consider putting your screen around the length of your arm away from your face. That’s at least 20 inches apart, but not more than 40 inches apart. If you can change its height, it should be 4 or 5 inches below the eye level, so you don’t have to turn your head too far up or down. The latter may also increase the strains of the eye and neck.
10. Appropriate Lighting
It’s not only the lighting on your digital screen but also the workplace environment that can affect your eye’s health. Considering the reflections that can make you squint, caused by background lighting, leading to tired eyes and headaches. To prevent this from occurring, the screen should be faced away from windows or natural light sources. If this is not possible at your office, you can use blinds or curtains to block direct light.
Digital screen eye strain can be painful and distracting. You can get relief by following the basic tips above without having to buy costly equipment or take complicated supplement schemes.
