In today’s fast-paced world, we spend a significant amount of time in front of screens, whether working on laptops, scrolling through mobiles, or staring at computer monitors. However, this prolonged screen time can cause eye irritation, strain, and dryness, leading to headaches and discomfort.
It is inevitable to stay away from screens, but if you follow a few simple tips, you can prevent your eyes from becoming irritated by them. In this article, I will share these practical tips that work.
Follow the 20-20-20 Rule
The 20-20-20 rule is a simple and effective way to reduce eye strain caused by prolonged screen time.
By following the 20-20-20 rule, you can give your eyes the much-needed break they deserve. For this, break from your work every 20 seconds, and for a 20-second, focus on an object at least 20 feet away.
It helps relax the eye muscles and reduce the strain caused by staring at screens.
Stay Hydrated for healthy eyes
To maintain moist and comfortable eyes, you must ensure you are drinking enough water. Studies have shown dehydration can cause dry eyes and other eye health issues2.
Prolonged screen time can cause the moisture in your eyes to evaporate, resulting in dryness, irritation, and itching. To prevent this, it’s important to keep a water bottle within reach and consciously drink water regularly throughout the day to stay adequately hydrated.
Get Healthy Sleep
Getting enough sleep is also crucial to maintain good eye health. However, the excessive use of social media and increased screen time is causing teens to experience sleep deprivation. We should address this habit; better sleep for children begins with better sleep for parents.
It is essential to ensure that you get undisturbed and stress-free sleep to allow your eyes to recover from the strain they experience throughout the day. Quality sleep allows your eyes to rest and rejuvenate, which is essential for overall eye health.
Use Larger Screens
Working on larger screens is recommended for eye health. The study conducted in Thailand compared the effects of using 6-inch, 8.1-inch, and 9.7-inch e-reader LCD screen sizes on eye fatigue in 20 female computer users.
It found that the smallest screen size (6 inches) caused significantly higher eye fatigue due to smaller displayed characters and the need for more gaze to focus1.
Smaller screens have smaller text, which requires more effort to read and strains your eyes more. Try to work on larger screen devices and avoid smaller ones whenever possible.
Modify Your Workspace
Making adjustments to your workspace can play a significant role in reducing eye strain. One effective way to achieve this is by increasing the font size of your text. By enlarging the font, reading becomes easier and puts less strain on your eyes.
Small fonts can create more stress on your eyes, so increasing the font size helps to evenly distribute the information across a larger area evenly, thus reducing eye fatigue. For instance, when working on a computer, you can adjust the display settings to increase the font size in your documents, emails, or web browsers.
Visit Your Eye Specialist
Regular eye check-ups are crucial to maintain eye health. Your eye specialist may prescribe lubricating drops to keep your eyes hydrated. If you experience dry eyes, use these drops to get immediate relief.
By following these simple tips, you can protect your eyes from the strain of today’s digital age. Remember to take care of your eyes, and they will take care of you!
Also Read: Desk Height Calculator for Better Ergonomics
Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.
