Decoding digital eye strain: Save yourself from dry eyes, itchiness, tearing, blurry vision, headaches

Stop clinging to your phone or laptop all the time. If you must, then take regular screen breaks

In a world ruled by digital devices, we have endless opportunities, but also many drawbacks. We know the good stuff, but what about the bad ones? Like dry eyes, itchiness, foreign body sensation, excessive tearing, blurry vision, and headaches. These are symptoms of digital eye strain, and it's spreading like wildfire these days.

Protect your eyes: Causes, symptoms and practical tips on how to avoid eye strain

Digital eye strain or DES, is a condition that arises from prolonged usage of digital electronic devices. It manifests through various visual, ocular and  non-ocular symptoms. While the visual and ocular symptoms include dry eyes, itchiness etc, extended screen time could lead to non-ocular symptoms, including neck stiffness, fatigue, headaches, and backaches.

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Here are a few effective strategies that can help improve visual comfort and reduce the DES risk:

Reduce daily screen time: Next time your phone sends a notification informing ‘your screen time is up by…’ don’t ignore it. While you cannot completely abstain from the digital screen, try to limit the amount of time spent. Doing so can help reduce the risk of DES.

Ensure you blink frequent: Blinking helps in maintaining eye health by distributing a protective tear film. This tear film contains vital nutrients and proteins that nourish and shield the eyes, serving as a lubricant to reduce friction between the cornea and the eyelid. Additionally, blinking helps prevent excessive tear evaporation, keeping the eyes moist and comfortable, thereby reducing the risk of dry eyes and associated discomfort.

Optimise lighting conditions: When you work or view screens in an environment with poor lighting, the high contrast between the bright screen and the dimly lit background can cause your eye muscles to work harder to adjust to the varying light levels. This extra effort can lead to eye strain, discomfort, and even headaches. Inadequate lighting can also contribute to glare and reflections on the screen, further intensifying eye strain. Ensuring proper lighting not only reduces the strain on your eyes but also creates a more comfortable and productive visual environment,

Minimise glare: Glare results from uncontrolled light reflecting off screens, disrupting visual comfort and potentially causing eye strain and discomfort. Anti-glare solutions, like screen filters or coatings, reduce reflections and brightness contrasts, promoting a more comfortable visual environment.

Take regular screen breaks: Stop clinging to your phone or laptop all the time. If you must, then take regular screen breaks. This can relax your eyes, lowering the risk of eye strain and Computer Vision Syndrome (CVS).

Following the 20-20-20 rule, pausing every 20 minutes to focus on something 20 feet away for 20 seconds, is a recommended practice to maintain visual comfort and eye health. Additionally, shifting your focus to a distant object can combat eye fatigue resulting from extended screen usage.