The average American spends up to 11 hours per day gazing at a screen. The result of such prolonged screen use can cause not just eye fatigue, but also dry, itchy red eyes, headaches, blurred vision, neck and shoulder pain, and eye twitching. Here are four easy tricks you can use to protect your eyes from unnecessary strain.
Follow The 20-20-20 Rule
When you’re working on a computer or using your smartphone for an extended time, your eyes become exhausted from focusing on small words and images. The 20-20-20 rule is simple - look away from your digital screen every 20 minutes and focus on a distant object for 20 seconds. Looking at an object that’s far away relaxes the focusing muscles in your eyes and gives them a chance to rest. In addition to following 20-20-20, take breaks by walking away from your screen entirely once an hour for ten minutes.
Remember To Blink
Blinking is typically an involuntary movement, but it’s important to get into the habit of consciously blinking while staring at a screen. Why? The act of blinking moisturizes the eyes with natural tears, helping vision to remain clear. When we are looking at screens for a prolonged period, we blink less because we’re trying to stay focused. Our eyes suffer from a lack of moisture as a result, which leads to dry, itchy, red eyes.
Adjust Your Lighting and Seating
One of the simplest ways to ease the strain on your eyes, neck, and shoulders is to modify your workstation. You can accomplish this by:
Turning the down your screen brightness
Adjust your chair height until your feet rest comfortably on the floor
Make sure your computer monitor sits 20 to 24 inches from your eyes
Angle the computer screen so that you have to look slightly downwards to view it
Use floor lamps as opposed to overhead fluorescent lights for softer lighting
Wear Computer Glasses
Computer glasses are designed to optimize your eyesight when you’re looking at any type of digital screen. The anti-reflective coating reduces glare and increases contrast, making it easier to look at screens for long periods of time without experiencing eye fatigue. Computer glasses are a great option for those who wear bifocals or progressives.
You can request glasses with anti-reflective coating at your next eye appointment, or ask your eye doctor to modify your current prescription to include this feature.
Everett & Hurite remains open for in-office and telemedicine visits. We are committed to providing excellent, ongoing care for our patients while taking every possible precaution in preventing the spread of COVID-19. We are here to address your concerns both in-person and digitally, whether your eye care needs or routine or ugent. Request an appointment online or call us at 412-288-0858.