8 Practical Ways to Combat The Effects of Screen Time On Your Eyes

Practical Ways to Combat The Effects of Screen Time On Your Eyes

If it was said that we spend a full-workday glued to screens, would you be surprised? The truth is, adults clock in more than 7.5 hours daily staring at digital devices. As we endlessly scroll, tap, and swipe, the effects of screen time on eyes becomes abundantly clear – searing strain, parched dryness, and blurry vision that has us looking for relief. Between the insistent pings, trills, and whooshes, screens are undeniably the centerpiece of our tech-driven lives, but at what cost? The good news, you don’t have to resign yourself to a future of screen-induced discomfort, as we can rewrite the script with a toolbox of eye-saving strategies.

How to Tell If You're Experiencing Screen Time Effects?

Digital eye strain is a cluster of eye and vision concerns that crop up from the prolonged use of digital devices. It’s a temporary state that happens because your eyes must work harder to focus and process the images from pixelated screens. This, combined with the glow of blue light and lack of blinking, can lead to a range of symptoms like:

Short-Term Effects of Screen Time On Eyes

  • Dryness, watery, irritation, or redness of the eyes.
  • Strain-based headaches across the forehead, and temples.
  • Eye fatigue, burning, or itchiness.
  • Blurry or double vision from intense focus.
  • Neck, and shoulder pain leading to chronically tight muscles.
  • Difficulty focusing at different distances.

Long-Term Effects of Screen Time On Eyes

  • You may find that you have disrupted sleep patterns due to blue light exposure.
  • May contribute to or worsen eye conditions like myopia (nearsightedness), eye focusing problems, or dry eye disease.
If you’re recognizing the effects of screen time on your eyes, the multi-pronged approach outlined below can help you minimize digital eye strain.

Eye-Saving Strategies to Reduce The Effects of Screen Time On Your Eyes

Tips For Finding Relief From Strain

1. Follow the 20-20-20 Rule for Focused Relief.

To help your eyes take a break from constant screen focus, use the 20-20-20 rule. For every 20 minutes, shift your eyes to look at an object 20 feet away for at least 20 seconds.

2. Adjust Your Screen Brightness and Text Size.

Optimize your screen’s brightness to match the ambient lighting in the room you’re working in, and increase the text size of your document or browser to reduce unintentional squinting.

3. Try Eye Yoga and Blinking Exercises.

Consider using eye yoga exercises to relax and strengthen the muscles around your eyes. Examples include:

a. Palming – Soothe tightness and fatigue by rubbing your palms together to generate heat, then placing them gently over your eyes without pressure.

b. Eye Rolling – Slowly and gently roll your eyes in a clockwise direction for a few rotations, then switch to counterclockwise.

c. Near & Far Focusing – To relax the muscles that control your eye’s focus, hold your thumb 10-inches in front of your face and focus on it for 20-30 seconds. Then switch to focusing on an object in the distance.

d. Rapid Blinking – To help prevent dryness, rapidly blink for 30-seconds, then close your eyes and let them relax for 20-30 seconds.

4. Invest in Blue Light Blocking Glasses.

Ergonomic Changes to Make To Your Setup

5. Monitor Positioning.

Your computer monitor should be at arm’s length, with the top of the screen adjusted to just below eye level. Make sure that your computer monitor is at arm’s length and adjust the height, so the top of the screen is just below eye level.

Lifestyle Habits for Healthier Eyes

6. Prioritize Quality Sleep for Eye Recovery.

Getting 7-9 hours of sleep allows your eyes to fully rest and recover from digital strain. Lack of sleep can worsen eye dryness and fatigue.

7. Stay Hydrated to Prevent Dry Eye.

A common effect of screen time on eyes is dry eye. Drink plenty of water, and consider using eye drops to keep your eyes lubricated.

8. Eat an Eye-Friendly Diet Rich in Nutrients.

Foods with nutrients like omega-3s, zinc, vitamins C and E can all promote eye health and combat screen-related issues.

Don’t let digital strain blur your world -by incorporating these practical tips and lifestyle adjustments, you can both prolong your vision and protect it from the effects of screen time. Still have questions? Book an appointment with the vision experts of Brimhall Eye Center where their experienced optometrists can evaluate your eye health and provide personalized solutions to combat digital eye strain.

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