Eye Strain and Digital Devices: What You Can Do to Prevent Eye Fatigue

Top Tips to Prevent Digital Eye Strain & Screen Fatigue

How to Recognize & Avoid Computer Vision Syndrome

Digital eye strain, also known as Computer Vision Syndrome, is becoming a serious and widespread issue. These terms refer to a troubling set of symptoms caused by viewing computer, smartphone, tablet, television, e-book, and digital device screens for extended periods of time.

Eye Fatigue
Blurred Vision
Eyestrain
Dry Eyes
Red & Watering Eyes
Eye Pain
Neck Pain
Shoulder Pain

Damage to Eyes, Brain & Nervous System

The symptoms above may represent initial damage to the eyes, brain, and nervous system. Over time, more significant symptoms can develop. This is especially true for those exposed to more than seven hours of screen time per day.

Cumulative Harm, Chronic Pain & Disability

As overexposure continues, ongoing symptoms tend to get worse in severity. New issues may begin to appear that reflect increasing levels of cumulative harm. This awful damage can lead to irreversible suffering and discomfort. Unfortunately, it may develop into moderate to severe chronic pain. Several progressive disease conditions can also appear, and these may become utterly disabling.

How Much Digital Screen Exposure Is Safe?

No level of digital screen exposure has been proven safe. Humans are not naturally equipped to deal with extensive screen usage.

Symptoms of digital eye strain have begun appearing in children after only two hours of digital screen exposure, and after four hours in adults. Serious harm caused by Computer Vision Syndrome can begin affecting productivity and overall well-being with daily exposure levels of just a few hours.

How Much Time Per Day Do YOU Look at a Computer Screen?

When asked, researchers discovered that most individuals underestimated their screen time by an average of as much as 50%. Try to be aware of exactly how many hours you typically spend looking at digital screens per day. Record this number daily for a week or two. You may be surprised to discover just how often your eyes are on a screen!

Step Away from That Screen, Sir / Ma’am

Digital screen police do not exist, so they aren’t going to show up and force a limit on your screen time. Unfortunately, our family, friends, and employers may not be much help, either. They may encourage us to spend even more time at the screen that we otherwise would! To protect your vision and eye health, you must take a stand on your own.

Real-life Alternatives to Digital Screen Time

Get away from the computer, smartphone, and other digital screens as much as possible. Instead, try to plan equivalent alternative activities that are focused on non-screen-related activities. Consider visiting your local library to borrow and read physical copies of books and magazines. You could also take up hiking, biking, playing cards or board games. Would you enjoy meeting up with friends and family for real-life interaction? Perhaps you could adjust work tasks and schedules. There are many possibilities to break up and limit your maximum daily ongoing exposure to harmful digital screens.

What Can You Do?

Tips to Avoid Digital Eye Strain Discomfort

Whether your work involves computer use or not, chances are you spend a significant part of your day with your eyes glued to a screen of some sort. If possible, the most effective way to resolve the condition is to eliminate or reduce the amount of time spent staring at a screen. Those whose work requires significant eye contact with a digital or computer screen can attempt to reduce harmful exposure to blue light. Minimize ocular damage by trying the following suggestions. They offer the possibility of improving your comfort and may reduce health risks, too!

Adjust Viewing Position
Move computer screens to a position 20-28” from the face & 4-5” below eye level to improve eye comfort.

Eliminate Glare
Be sure light from windows and light fixtures is not creating screen glare. Relocate the screen or install an anti-glare screen covering if necessary.

Blink
Help keep vision sharp, and eyes lubricated by trying to blink more often (about 10-15 blinks per minute is ideal).

Break It Up
According to the American Optometric Association, every 20 minutes, you should take a 20-second break and look at something 20 feet away. To help you remember the 20-20-20 Rule, you can try setting an alarm.

Rest Your Eyes
Close your eyes and place your palms over them while you relax and take 20 slow, deep breaths. Try to focus on relaxing the muscles surrounding your eyes, as well as your face, head, neck, and shoulders.

Stop Overdoing It
If you find it hard to step away from your work, consider setting an alarm for the maximum amount of screen time you are willing to endure – and follow it.

Schedule an Eye Exam
The best way to monitor and minimize symptoms and complications of digital eye strain and Computer Vision Syndrome is to prioritize your health. Practice self-care and harm reduction techniques. Be sure to make an appointment for an eye exam, too.

Consider Special Computer Lenses
You may want to learn more about our specially coated eyeglass lens options. If you spend a lot of time using a digital screen, check out our blue light blocking lenses. They are a unique highly effective option worth considering.

Contact Wise Eyes Optical

Your Hometown Vision Center Serving Central Pennsylvania

Your local Wise Eyes Optical hometown vision center is here to help you achieve the best possible vision for life. We offer expert eye and vision care including eye-related medical care, custom fitting of eyeglasses and contacts, eyeglass repair, and much more. If you have questions or would like to learn more, reach out to your nearest Central Pennsylvania Wise Eyes Optical office. For assistance, call (717) 242-1915.

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