Digital screens have become part of our daily lives. Whether you’re working at a computer, scrolling on your phone, or binge-watching your favourite series, chances are, you’re spending hours staring at a screen.
Unfortunately, high screen usage often leads to digital eye strain (also called computer vision syndrome), which can cause discomfort, blurred vision, headaches, and even long-term issues if unaddressed.
The good news is that with some simple adjustments in your habits and workspace, you can significantly reduce digital eye strain and protect your vision. These can include following the 20-20-20 rule, balancing screen brightness, and ensuring proper lighting in your workspace.
Read on to discover our 10 tips for preventing digital eye strain.
1. Follow the 20-20-20 Rule
One of the easiest and most effective ways to combat digital eye strain is to follow the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This quick break gives your eyes a chance to rest and refocus, reducing the strain caused by prolonged screen use.
If you find it hard to remember, set an alarm or use an app to remind you. Over time, this will become a natural part of your routine.
2. Keep Screen Brightness Balanced
Your screen shouldn’t be brighter or dimmer than your surroundings. If it’s too bright, it can cause glare, and if it’s too dim, your eyes may have to work harder to see clearly. Adjust your screen brightness to match the level of ambient lighting in your space.
Most devices also offer features like auto-adjust brightness, which can adapt to changing light conditions throughout the day. Consider enabling this setting for added convenience.
3. Position Your Screen Correctly
Where your screen is positioned can make a big difference. Ideally, your computer monitor or device should be at eye level or slightly below, with a distance of about 20–28 inches from your face. If you’re too close or looking up at a screen, you may inadvertently strain your eyes and neck.
Take time to adjust your workspace ergonomics, including your chair height and desk layout, and monitor positioning to ensure you’re sitting comfortably.
4. Use Anti-Glare Screens
Glare and reflections can strain your eyes, but anti-glare screens or coatings can minimize these distractions. They reduce light reflections, making screens easier to view, especially in bright settings. If you wear glasses, anti-reflective coatings can enhance clarity and reduce glare.
For an extra boost, adjust your screen’s position to avoid direct light sources like windows or lamps. These quick fixes can make screen time more comfortable and protect your eyes from unnecessary strain.
5. Ensure Proper Lighting in Your Workspace
Harsh lighting, glare, or overly dim environments can exacerbate digital eye strain. To create a comfortable workspace, opt for soft, diffuse lighting. Position your screen to avoid glare from windows or overhead lights.
If possible, use a desk lamp with adjustable brightness for task lighting and consider blinds or curtains to control natural light. A well-lit area not only helps your eyes but also boosts productivity.
6. Take Breaks & Blink Frequently
When focused on a screen, people tend to blink less often, which can lead to dry and irritated eyes. Make a conscious effort to blink regularly to keep your eyes moist. You can also incorporate short breaks to stretch, walk around, or close your eyes for a few seconds.
If dryness persists, consult an eye care professional. For example, Focus West Optometry offers dry eye treatments, including advanced solutions like the iLux® device and punctal plugs, to address chronic dry eye issues.
7. Adjust Font Size & Contrast
Struggling to read tiny text only puts more pressure on your eyes. Increase the font size on your device, and adjust contrast levels for easier readability. High contrast settings (like black text on a white background) are usually better for visual comfort.
On smartphones and tablets, you can customize display settings to suit your needs. Features like “dark mode” or “high contrast mode” can also be easier on the eyes.
8. Maintain a Good Sitting Posture
Your posture can affect your overall comfort while using screens. Slouching can lead to neck and shoulder strain, which often goes hand-in-hand with eye strain. Sit with your feet flat on the floor, back straight, and elbows at a 90-degree angle.
Try investing in ergonomic furniture, like an adjustable chair and desk, to maintain proper posture during work or study sessions.
9. Limit Screen Time Before Bed
Spending time on screens, especially right before bed, can disrupt your sleep pattern and put unnecessary strain on your eyes. Aim to avoid screens for at least an hour before bedtime. Instead, consider reading a book, meditating, or listening to music to wind down.
If avoiding screens isn’t an option, activate “night mode” on your devices to reduce blue light exposure and dim the brightness.
10. Schedule Regular Eye Exams
Regular eye exams are essential for maintaining healthy vision and identifying issues early. If you’re experiencing persistent symptoms of digital eye strain or suspect changes in your vision, an eye care professional can help.
Focus West Optometry offers eye exams for all ages. From checking your prescription to diagnosing potential eye conditions, our team is dedicated to ensuring your eyes stay healthy. Plus, we provide personalized solutions, such as contact lens fittings and dry eye treatments, for those struggling with specific challenges.
Experience Healthy Vision & Comfort
Digital eye strain is a growing concern as screen time continues to rise in our daily lives. By adopting these preventative tips, you can reduce discomfort and protect your eyes both now and in the future. Simple changes like using the 20-20-20 rule, adjusting your screen settings, and scheduling regular exams with our optometrists can make a significant difference.
Visit us at Focus West Optometry for professional guidance, advanced treatments, and a wide selection of eyewear options. Your eye health is worth taking care of—after all, you only get one pair of eyes!
