6 ways to help protect your eyes and reduce the impact of computer screens
In an era where eyes are almost never away from electronic screens, especially computer screens, protecting eyesight is more urgent than ever. However, instead of just focusing on treating the consequences, proactive prevention is a smart and sustainable measure.
Digital Eye Strain (DES), also known as computer vision syndrome, is becoming more common than ever in the screen age.
With most people spending significant amounts of time using digital devices, from smartphones to tablets and computers, visual strain is on the rise.
Even people who don’t work with computers regularly find it hard to avoid staring at their phone screens for hours a day. According to experts, up to 50% of computer users experience symptoms of DES.
Although eye strain does not cause permanent damage to your vision, it can cause dry, sore eyes, reduce your ability to concentrate, and make your workday much more tiring.
How do computer screens affect your eyes?
Frequent exposure to computer screens can have a significant impact on your vision health. The extent of the impact can vary depending on the device you use most, but common symptoms revolve around DES syndrome.
According to the American Academy of Ophthalmology (AAP), the most common symptoms include headaches, blurred vision, dry eyes, and in more severe cases, neck and shoulder pain due to poor posture when using devices for long periods of time.
The main reason is that we tend to blink less when looking at high-resolution screens, causing our eyes to dry out and tire quickly. At the same time, because of excessive concentration, the body can ignore the warning signals of pain and fatigue, making users not realize the problem in time.
If you work long hours in front of a screen every day, these symptoms will gradually become more noticeable and affect your performance and quality of life.
6 effective ways to protect your eyes from the effects of computer screens
In the digital age, our eyes are exposed to a lot of electronic devices, especially computers. Constant exposure to computer screens can lead to eye strain, dry eyes, blurred vision and many other unpleasant symptoms.
To minimize the impact from computer screens, below are simple but extremely effective measures you should apply immediately.
1. Apply the 20/20/20 rule
The human eye is not designed to fix its gaze on an object at close range for long periods of time.
The 20/20/20 rule is one of the easiest ways to give your eyes a break, which is to look at something at least 20 feet (about 6 meters) away for 20 seconds after every 20 minutes of screen time.
If possible, you should take longer breaks from the screen or stand up and do some light exercise to reduce overall body tension.
2. Adjust the lighting in the office
Ambient lighting has a big impact on how comfortable you feel when looking at your screen. Instead of making your office or work space too bright, dim the ambient light, ideally to about 50% of your typical office lighting.
If you work near a window, draw the blinds or use shades to limit direct natural light from hitting your screen. Also, avoid using fluorescent lights that are too bright or that shine directly into your eyes.
3. Regular eye exams
Even if you don’t have a serious vision problem, regular eye exams are important. An eye doctor can help detect potential problems early and advise on appropriate solutions to reduce digital eye strain. It’s also a chance to update your eye care routine for your modern lifestyle.
4. Reduce glare on the screen
Glare and reflections on screens are common causes of eye strain. To combat this, you can use a matte screen or install an anti-glare filter. If you wear glasses, make sure the lenses have an anti-reflective coating, which is a small but significant factor in reducing eye strain when working long hours at a computer.
5. Use modern, high-resolution screens
Older monitors, especially CRTs with low refresh rates, often cause flickering and severe eye strain. Choose a monitor with a refresh rate of 75Hz or higher and a high resolution. A sharp screen and smooth images make it easier for your eyes to receive information, reducing the pressure on your retina when you have to concentrate for long periods of time.
6. Reduce blue light
Blue light emitted from the screen has a short wavelength, easily penetrates deep into the eyes and can damage the retina if exposed for too long. To limit the damage, you can use blue light filter glasses or turn on “Night Shift” or “Eye Comfort” mode on the device. These are effective measures to protect your eyes when working at night or using the device for a long time.
