Ways to prevent eye strain: One of the simplest yet most effective ways to prevent eye strain is by following the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something 20 feet away (Image: Canva)
In today’s digital world, most of us spend long hours in front of screens, whether it’s for work, entertainment, or socialising. This constant screen exposure can lead to eye strain, causing discomfort and even long-term eye issues. Fortunately, there are several steps you can take to reduce the strain on your eyes and maintain healthy vision.
Follow these effective tips to help prevent eye strain due to screen time:
One of the simplest yet most effective ways to prevent eye strain is by following
the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something 20 feet away. This allows your eyes to rest and refocus, reducing the stress caused by prolonged staring at a screen. By making this rule a habit, you can help reduce the likelihood of developing eye strain and fatigue.
- Adjust screen brightness and contrast
Excessive screen brightness can contribute to eye strain, particularly when you are working in a dimly lit environment. Ideally, your screen should not be significantly brighter than the surrounding environment. Adjust the brightness to a comfortable level that matches the lighting in the room. Increasing the contrast on your screen can also help make text easier to read, reducing the effort your eyes need to exert.
- Position your screen correctly
The position of your screen plays a key role in eye comfort. Ensure your computer screen is about 50-70 centimetres away from your eyes and positioned at or just below eye level. If the screen is too close, your eyes will have to work harder to focus. A screen positioned too high can cause you to tilt your head, leading to neck and shoulder strain, which can exacerbate overall discomfort.\
Blue light emitted from digital screens can disrupt your sleep patterns and contribute to digital eye strain. Many devices now come with built-in blue light filters that reduce the amount of blue light exposure. You can activate these filters through your device settings or use blue light-blocking glasses, especially if you spend extended periods in front of the screen. These filters can help make your screen time more comfortable, especially in the evenings.
Prolonged screen time often leads to a reduction in blink rate, causing dry eyes and irritation. To combat this, consciously remind yourself to blink more frequently while using digital devices. You can also consider using artificial tears or lubricating eye drops to keep your eyes hydrated, especially if you’re in an air-conditioned environment or spend long hours in front of the screen. Dry eyes can worsen eye strain, so keeping them moisturised is essential for comfort.
- Adjust your workspace lighting
The lighting in your workspace can significantly impact eye strain. If your environment is too bright or causes glare on your screen, it can make it more difficult for your eyes to focus. Opt for soft lighting and ensure that natural light sources don’t directly shine on your screen. You can also use anti-glare screens or adjust your monitor to reduce reflections. This can significantly improve your viewing experience and reduce eye discomfort.
Creating an ergonomic workspace doesn’t just benefit your body, but your eyes as well. Position your monitor at a comfortable distance, and adjust your chair so that you are sitting at a proper height. Poor ergonomics can cause you to hunch forward or strain your eyes to see the screen clearly. Ensuring proper posture and screen height will help your eyes work more efficiently, reducing the risk of eye strain.
