It is widely known that spending time on screens can affect the eyes – but for many of us, screen use is largely unavoidable as we spend a significant chunk of the day in front of a monitor for work. For those of us who don’t work on a computer, staring at our phones can be just as harmful. With UK phone users spending, on average, over 6 hours per day on their phones, screen time soon adds up. One of the most common eye complaints resulting from screen use is digital eye strain, which can cause many symptoms, including tiredness, blurred vision, headaches, and aching, dry, or burning eyes.
However, we know that staying away from screens is not that easy, so we want to share a few ways you can protect your eyes or alleviate the symptoms of eye strain.
Upgrade your computer monitor
Newer monitors typically use LED screens, which are easier on the eyes than older-style monitors, and are more likely to have clever built-in features that help to guard the eyes from harmful blue light. (Top tip: look for high resolution, high refresh rates, and a curved screen.) If you have a dated work monitor that you think could be damaging your eye health, share your concerns with your employer.
Use night mode
Using your monitor or phone in night mode dims its brightness and lowers blue light emission and glare from the screen. These effects reduce the burden on your eyes and help avoid eye strain. However, on the flip side, your eyes have to adjust to seeing in the dimmer light, so if you have vision problems or find it too difficult to see the screen clearly in night mode, you may have to switch back to standard settings. In this instance, you can try cutting down your screen brightness to minimal levels to reduce glare.
Stick to the 20/20/20 rule
The 20/20/20 rule is a method of periodically resting your eyes while using a screen. The guidance is that for every 20 minutes you look at a screen, look away for 20 seconds, focusing on an object at least 20 feet away from you. Regularly shifting your vision this way exercises your eye muscles and allows your eyes to refocus, reducing fatigue and tiredness.
Take plenty of breaks from your screen
The best way to protect your eyes from digital eye strain is to limit your time on a screen or monitor as much as possible. If you’re not able to come away from your screen for long periods of time, taking regular breaks is the next best thing. Move away from your computer or phone to avoid the temptation of looking at them during your break, and try to rest your eyes. Sitting with your eyes closed or running through the exercises below for a few minutes can help ease aching and relax your muscles.
Use a blue light filter
The short, high-energy wavelength of blue light can penetrate the eyes more readily than other types of light. The amount of time we spend in front of devices that emit blue light, like monitors and phones, means that our eyes may be absorbing high levels of blue light, resulting in eye strain. There are several products on the market that help us to reduce our exposure to blue light. These products typically use a yellow filter to counteract the blue light, either filtering the blue light at the source (screen filters) or before it reaches our eyes (blue light glasses).
Try exercises to combat eye strain
Eye exercises can help to rest and energise the eyes to help ease the symptoms of eye strain.
- Hold an object (a pen will do) at arm’s length in front of you. Focus your vision on the object, then slowly bring it closer to your face until it is around 3 inches away. Slowly move it away from your face again until your arm is outstretched. Try to hold your focus on the object at all times. Repeat three times.
- Close your eyes and gently hold your flattened palms over your eyes to block all light. Hold them there until you feel your eyes fully relax. Be careful not to press onto the eyes, or you may cause injury. Repeat whenever your eyes feel tired.
- Look away from your screen and hold your head still in a neutral position throughout this exercise. Look up as high as you can, hold for 10 seconds. Look down as far as you can, hold for 10 seconds. Do the same looking to the left, then the right. This routine helps to exercise and stretch your eyes. Repeat throughout the day or whenever your eyes need to rest.
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