The rise of digital eyestrain (DES) has become a growing concern for people of all ages. From spending long hours in front of a computer to endless scrolling on smartphones, our eye health become compromised.
Let’s look at the causes, symptoms, prevention and treatment of digital eye strain, along with solutions that can help many of us suffering from DES.
What is Digital Eyestrain (DES)?
Digital eye strain, also known as computer vision syndrome (CVS), is a group of eye and vision problems that happened when people spend long time infront of devices such as computers, tablets, smartphones and televisions.
The good news is that DES is not a permanent condition! We can manage it by focusing on some tips which will discuss later in this article.
Why It is on The Rise?
In today’s life more people working from home, students engaging in online learning, and an increasing dependency on smartphones, in result we are exposed to digital screens for longer period of time than ever before.
According to the American Optometric Association, 80% of adults report using digital devices for more than two hours a day, and this statistic is only growing.
Common Symptoms of Digital Eye Strain
People who experience digital eye strain mostly report a combination of physical and visual symptoms. These may include:
-
Eye Pain
The most common symptom is general eye discomfort or fatigue such as feeling of dryness or heaviness, as if the eyes are sore or strained.
-
Headache
Long time focus on screens can lead to headaches, and eye tension.
-
Blurred vision
Many people say that they get temporary blurring after using digital device for a longtime. Especially when they try to focus on something at distance during their work on the screen.
-
Neck and shoulder pain
Poor posture along with excessive screen time puts strain on the neck and shoulders.
-
Dry eyes
When staring at a screen, people blink less, which reduces the moisture on the surface of the eye and leads to dryness and irritation.
-
Watery eyes
When your brain get the signals that water is evaporating from the eyes, the glands in the eye start producing more water causing the watery eyes.
-
Difficulty concentrating
Extended screen use can affect the ability to focus on near or distant objects, making it difficult to focus on other tasks during screen time.
Causes of digital eye strain
Several factors contribute to the discomfort and visual problems caused by digital eye strain such as;
-
Exposure to blue light
Digital screens produce blue light, which can penetrate deep into the eyes and cause fatigue. Although blue light is not harmful in small amounts, but long exposure can disturbed sleep cycle and cause eye strain.
-
Long screen time
The longer you stare at a screen, the more work your eyes have to focus, which causes discomfort.
-
Poor lighting
Excessive glare from dim lighting or screens can increase stress. Proper lighting is a must to reduce eye fatigue and avoid glare.
-
Wrong viewing distance and angle
Holding your device too close or too far from your eyes, or looking at it at odd angles, can cause eye strain.
-
Problems with inaccurate vision
If you wear glasses or contact lenses, not having the right prescription for screen use can worsen the symptoms of digital eye strain.
How to prevent digital eye strain?
Fortunately, digital eye strain can be largely prevented by making some simple adjustments to your daily habits and environment. Here are some effective ways to reduce stress and protect your eye health;
-
Follow the 20-20-20 rule
To reduce stress, follow the 20-20-20 rule which means that after 20 minutes, take a 20-second break and look at an object 20 feet away. This gives your eyes a chance to relax and refocus.
-
Adjust the screen settings
Increasing the size of text on your devices, adjusting brightness to match environment light, and using blue light filters can make the screen easier on your eyes. Many devices have built-in “night mode” settings that reduce exposure to blue light.
-
Ensure proper Workplace
Position your screen so that it is about 20 to 30 inches away from your eyes and the top of the screen is at or just below eye level. Maintain good posture by sitting up straight with your feet flat on the floor.
-
Blink more often
Make a conscious effort to blink more often to keep your eyes moist and reduce dryness.
-
Take regular breaks
Stand, stretch and move around every 30 minutes to relieve neck and shoulder stress.
-
Use artificial tears
If you experience dry eyes, using lubricating eye drops can help ease the discomfort.
-
Get regular eye exams
If you wear glasses or contact lenses, make sure your prescription is up to date. Regular eye exams are important to ensure your eyes stay healthy, especially if you spend a significant amount of time in front of a screen.
Treatment for Digital Eye Strain
In addition to preventative measures, there are several treatment options for reducing the symptoms of digital eye strain such as;
-
Prescription glasses for digital screens
Special glasses designed for screen use can help reduce the strain caused by prolonged screen time. These glasses often have a special coating that filters blue light and improves contrast.
Sometimes they come with minor plus power to relax the eye muscles while focusing on near objects.
-
Eye exercises
Regular eye exercises can help improve focus flexibility and reduce stress. These exercises may include focusing on near and far objects, rolling the eyes, and practicing relaxation techniques.
-
Therapeutic lubricants
If dry eyes are a persistent problem, your optometrist may prescribe more advanced lubricating drops or prescription medications to keep your eyes comfortable.
-
Adjusting to the environment
If possible, work in a place with natural light and minimize screen glare. Using anti-glare screens or filters can help reduce discomfort.
Tips for Parents
- Limit screen time where possible.
- Encourage outdoor activities.
- Teach children to take breaks.
- Monitor their posture and viewing distance.
- By setting screen limits, you can help protect their eyes.
Some of the Key-Factors Causing DES Includes;
1.Remote work: More people are working from home and spending long hours in front of screens.
2. Increasing screen time: With the rise of mobile devices, social media, and streaming services, screen time has become a constant part of everyday life.
3. Poor posture: Many people do not practice proper posture or positioning when using a screen, which increases the strain on the eyes.
Take action today!
If you’re spending long hours in front of screens, make sure you include regular breaks and eye exercises in your routine. Start protecting your eyes today by following the tips in this article—your eyes thank you later.
Want to Learn More? Subscribe to our newsletter for more tips on eye health and digital wellness.
Reference: https://worldcouncilofoptometry.info/
Related Article: https://eyesandhealth.com/how-sunlight-can-damage-our-eyes/
