Digital eye strain is when your eyes experience temporary vision problems or tiredness due to staring at your phones or laptops for a long time. In today’s world flooded with digital screens in our daily lifestyle, this is the most common reason for eye strain is digital screens, which can lead to computer vision syndrome. Fortunately, there are ways to not let digital devices like phones, laptops, or televisions affect your eyes.
In this blog, we will dive deep into the effects on the eye that are caused by digital screens, along with tips and eye exercises that will help you in protecting eyes from digital strain.
Definition and symptoms of digital eye strain
Digital eye strain is when the vision problems caused in the eye are due to extended use of devices and screens. This can lead to irritation in the eyes, itching, redness, or tears, dry eyes, blurry vision, headaches, etc.
The Impact of Blue Light on Eye Health
Blue light can come from many sources, including the sun and digital screens, and is said to make you more alert and wake your body’s circadian rhythm.
However, too much exposure to blue light can negatively impact your eyesight and cause problems like age-related macular degeneration, cataracts, or myopia. It can also lead to the growth of cancer cells in the eye and growths on the clear covering of the white part of the eye.
Blue light protection- Solutions and technologies
You can avoid blue light with the help of many solutions and technologies like:
- Blue light-blocking glasses: These glasses are made of lenses that are designed for filtering out blue light and protecting eyes from digital strain.
- Anti-reflective coatings: Also called AR coatings, these are optical coatings or layers applied on the glass lenses that reduce the reflection and glare that comes from screens.
- Screen protectors: These are layers of tempered glass or plastics that are placed on your screen to block the blue light.
- The 20-20-20 rule: This rule talks about taking a 20-second break from your screen to look at something 20 feet away, and doing so every 20 minutes.
Importance of reducing screen time for eye health
There are many benefits to reducing screen time on eye health, such as:
- Minimizing the chances of having vision problems like myopia that may last a lifetime
- Reducing the risk of getting a digital eye strain
- Promoting overall eye health by reducing fatigue and redness
- Maintaining the natural shape of your eyes
Practical tips to minimize digital device usage
Some practical tips that can help minimize the use of digital devices are:
- Turn off notifications on the phone or switch on ‘DND’ to avoid getting distracted
- Avoid using your phone as soon as you wake up
- Take longer breaks between checking your phone and reducing screen time
- Put a physical distance between you and your phone by keeping it in another room
- Practice being more mindful of your surroundings
- Indulge in real-life hobbies
- Spend more time with people, either friends or family
- Go out for a walk without taking your phone
Eye Exercises to Combat Digital Strain
Here are a few easy exercises to combat digital strain that can be done anywhere:
- Palming: This exercise requires you to simply rub your hands together to make them warm and place your palms above your eyes which helps them rejuvenate and relax instantly. You can do this for as long as you want and repeat the process up to 3-4 times every day.
- Massaging your eyes: This exercise involves gently pressing your temples, eyebrows, area between the eyebrows, and upper eyelids in a circular motion using your fingertips. This can be done every day with 10 clockwise and 10 anti-clockwise motions.
- Increasing the blink rate: Screens often reduce the frequency with which we blink, which is a natural way of keeping your eyes moisturized and healthy. It is advised to practice blinking after every 5-second interval to avoid eye problems like dry eye or redness.
- Looking far away: This exercise simply requires you to periodically take a break from looking closely into a screen to looking at objects in your room or at a far-off distance for a few seconds.
How regular eye movement breaks can benefit your vision
Regular eye movement breaks can help your vision in several ways:
Reducing eye strain: These movement breaks help in protecting eyes from digital strain, which occurs by staring at close-up objects for long periods.
Improving your focus: Exercises like 20-20-20 can help shift your focus to far-away objects and help your eyes relax.
Improving tear production: Exercising frequent blinking helps spread tears across the surface of your eye, preventing dryness.
Blood Circulation: Eye movements can also help in providing better blood flow and nutrients.
Sharp focus: Looking at different distances can improve your focus and the ability to track movement.
Creating an eye-friendly work environment
It is important to create an eye-friendly work environment by taking the following steps:
- Placement of computer screen about 4-5 inches below eye level and about 20-28 inches away from the eyes.
- Reducing glare by avoiding white and bright wall coverings.
- Install curtains or pull-down shades.
- Flexible space to allow more breaks to rest eyes and look at far away distances.
- Using humidifiers and air filters to moisturize the air and prevent dry eye.
Protective Eyewear and Screen Filters
Protective eyewear helps you avoid eye hazards like exposure to gases, laser lights, UV light, etc. These include:
Safety glasses: These are made from material like polycarbonate, and prevent sharp objects from breaking the glass and entering your eye.
Goggles: Vented goggles prevent moderate quantity of liquids from entering your eye, whereas non-vented goggles fully protect your eyes from vapors, mists, fumes, etc.
Face shield: These not only cover the eyes, but the entire face, and are designed with a layer inside the goggles that not only catches liquid from entering the shield but also prevents it from further entering your eye.
The role of regular eye examinations in preventing and managing digital eye strain
Digital eye strain can also be managed effectively with the help of regular eye exams such as:
Visual acuity test: In this test, the doctor checks whether you have near or far vision problems. If you do, you are given a prescription for glasses.
Eye pressure test: Your eye pressure is tested using a tonometer which lightly touches your cornea.
Slit lamp test: In this test, a microscope is used to shine a light on your eye to see both the inside and the outer parts of your eye like the cornea, iris, pupil, etc more clearly.
Dilated test: In this test, you’re given eye dilation drops to widen your pupil. This allows the doctor to look more closely at your retina and the optic nerve.
When to see a professional about your symptoms
If you experience any of the following symptoms, you must go to a professional ophthalmologist immediately:
- Sudden vision changes
- Floaters
- Sudden sensitivity to light
- Double vision
- Faded colours
- Dry eyes
- Blind/dark spots
- Low night vision
Conclusion
Protecting eyes from digital strain is crucial to maintaining your eye health. As we age, our eyes can get significantly weaker, and with our technology-driven lifestyle, it can get even worse. That’s why it is important to do eye exercises daily and have digital eye strain remedies like blinking more often, reducing glare, etc. to effectively reduce the chances of getting a digital eye strain and maintain eye health.
