In our increasingly digital world, many of us find ourselves spending countless hours in front of screens, whether for work, school, or leisure. This extended screen time can lead to a common issue known as digital eye strain, which includes symptoms such as dry eyes, headaches, blurred vision, and discomfort. At Market Mall Optometry in NW Calgary, we understand the importance of eye health and are here to help you combat these symptoms effectively. Here are seven ways to alleviate digital eye strain at home.
1. Follow the 20-20-20 Rule
One of the simplest yet most effective ways to reduce eye strain is to follow the 20-20-20 rule. This guideline suggests that for every 20 minutes of screen time, you should take a break and look at something 20 feet away for at least 20 seconds. This practice helps relax the eye muscles and reduce fatigue, allowing your eyes to recover from prolonged focus on screens.
2. Adjust Your Screen Settings
Your device's screen settings can greatly affect your comfort while using it. Make sure to adjust the brightness and contrast to a comfortable level that matches the lighting in your environment. Additionally, consider increasing the text size for easier reading. Many devices also have a “night mode” or “blue light filter” option, which can reduce eye strain by minimizing blue light exposure, especially during the evening.
3. Create an Ergonomic Workspace
Setting up your workspace ergonomically can have a significant impact on your comfort and eye health. Position your screen about an arm's length away, with the top of the screen at or just below eye level. This position allows you to maintain a neutral head position and reduces the need to strain your eyes and neck. Make sure your chair provides good support and that your feet rest flat on the floor.
4. Stay Hydrated
Dehydration can exacerbate symptoms of digital eye strain, particularly dryness in your eyes. Make a habit of drinking plenty of water throughout the day to keep your body and eyes well-hydrated. If you find it challenging to remember to drink water, try setting reminders or keeping a water bottle at your desk to encourage regular sips.
5. Use Artificial Tears
If you experience dryness or irritation in your eyes, using over-the-counter artificial tears can provide relief. These eye drops help lubricate the eyes and can be especially helpful during extended screen use. Look for preservative-free options, as they are generally gentler on the eyes and can be used more frequently without causing irritation.
6. Limit Screen Time
While it may not be feasible to eliminate screen time completely, making conscious efforts to limit it can significantly help alleviate digital eye strain. Take regular breaks to engage in non-screen activities, such as going for a walk, reading a physical book, or spending time outdoors. Setting specific boundaries around your screen use, especially during leisure time, can also help reduce your overall exposure.
7. Practice Eye Exercises
Incorporating eye exercises into your routine can strengthen your eye muscles and improve overall comfort. Simple exercises include blinking frequently to keep your eyes moist, rolling your eyes in a circular motion, and focusing on objects at different distances. Another effective exercise is to close your eyes and place the palms of your hands over them for a few moments to relax and refresh them.
Digital eye strain is a common issue in our technology-driven society, but there are many effective ways to alleviate its symptoms at home. By following the 20-20-20 rule, adjusting your screen settings, creating an ergonomic workspace, staying hydrated, using artificial tears, limiting screen time, and practicing eye exercises, you can significantly improve your eye comfort and health.
At Market Mall Optometry in NW Calgary, we are committed to helping you maintain optimal eye health. If you continue to experience symptoms of digital eye strain despite making these adjustments, don’t hesitate to call us and schedule an eye exam. Our team is here to provide personalized care and support, ensuring your eyes remain healthy and comfortable in an increasingly digital world.
FAQ’s
Q: What adjustments can I make to my screen settings?
A: Adjust your screen brightness, contrast, and text size for comfort. Using a blue light filter can also help minimize strain, especially at night.
Q: How does hydration affect eye health?
A: Staying hydrated is crucial for maintaining tear production and preventing dryness, which can exacerbate symptoms of digital eye strain.
Q: What eye exercises can help alleviate strain?
A: Simple exercises include blinking frequently, rolling your eyes, and focusing on objects at different distances to strengthen eye muscles. Give us a call for more personalized information