Technology has revolutionized the way we live and work, but it has also brought about a new kind of strain – digital eye strain. With the rise of smartphones, laptops, and other digital devices, more people are experiencing eye fatigue, headaches, and other symptoms of digital eye strain.
What is Digital Eye Strain?
Digital eye strain, also known as computer vision syndrome, is a condition that affects millions of people who spend hours in front of digital screens. Symptoms can include eye fatigue, headaches, blurred vision, dry eyes, and neck and back pain. Digital eye strain is caused by the prolonged use of digital devices, which emit blue light, a high-energy visible (HEV) light that can penetrate the eyes and disrupt natural sleep patterns.
Causes of Digital Eye Strain
Prolonged Screen Time: Spending extended periods of time staring at a screen can lead to eye strain and fatigue.
Poor Screen Settings: Screen brightness, contrast, and text size can impact eye strain. Keeping screens at a comfortable brightness and text size can help prevent eye strain.
Poor Workstation Ergonomics: Improper positioning of screens and keyboard can lead to neck and back pain, as well as eye strain.
Dry Eyes: Screen use can cause dry eyes due to reduced blinking, which is essential to keeping eyes moist and comfortable.
Uncorrected refractive error: Can also increase symptoms of digital eye strain.
Ways to Manage Computer Vision Syndrome (CVS) or Digital eye strain.
Take Regular Breaks: Follow 20-20-20 rule, is a simple technique to reduce symptoms of digital eye strain. Rule state that every 20 minutes of screen time, you should take a break for 20 seconds and look at something which is 20 feet far away from you.
Adjust Screen Settings: Keeping screens at a comfortable brightness and text size can help prevent CVS. Brightness of screen depends on environmental and individual’s preferences. A good start point is, set the screen brightness to about 70-75% of the maximum level and adjust according to your comfort. Increase the text size of the screen can also decrease strain on your eye muscles and make it easier to read.
Use Eye Protection: Blue light blocking glasses can help reduce the amount of blue light entering your eyes and prevent CVS.
Keep Your Workstation Ergonomic: Make sure your screen is at the correct height and angle, and keep your keyboard and mouse at a comfortable distance from your body. To maintain good posture, top of monitor screen should be at or slightly below your eye level, screen should be placed about one arm length away from your eyes and screen should be slightly tilted.
Blink Regularly: Blink regularly to keep your eyes moist and comfortable. Normal blink rate is 10-15 blinks per minute.
Visit your optometrist: Yearly eye examination.
Conclusion
Digital eye strain is a growing problem, but it is preventable. By taking breaks, adjusting screen settings, using eye protection, keeping your workstation ergonomic, and blinking regularly, you can reduce your risk of digital eye strain and protect your vision.
Lecturer (Nethradhama School of Optometry)
Moptom