7 Tips to Prevent Digital Eye Strain

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As a result of our modern lifestyles, many of us spend several hours a day looking at a screen, whether it be for work or leisure—or likely both.  A negative side effect of all that time spent staring, however, is an uncomfortable condition called digital eye strain.  With more people working from home than ever before, there couldn't be a more appropriate time to review the causes of digital eye strain and, even more importantly, to discuss some simple and effective strategies to alleviate the problem. 

What is digital eye strain and what are its causes?
Digital eye strain is extremely common and occurs from the excessive use—or misuse—of computer screens, including phones and tablets.  It is characterized by the following symptoms: dry eyes, blurry vision, eye fatigue or discomfort, headaches, neck and shoulder pain, and eye twitching.

These symptoms are primarily caused by: 1) our eyes remaining focused for too long at a set distance, 2) the fact that we tend to blink far less frequently while looking at screens than we normally would otherwise, and 3) the sub-optimal lighting conditions present in our workspace, including the quality of the screen we're looking at. 

So, what can be done about it?
In most cases, alleviating digital eye strain is straightforward.  We don't have to stop using our screens all together, we just need to make some adjustments to how we spend time with our devices.  Here are seven tips to find relief so that you can feel better and work more effectively:

In most cases, alleviating digital eye strain is straightforward.  We don't have to stop using our screens all together, we just need to make some adjustments to how we spend time with our devices.  Here are seven tips to find relief so that you can feel better and work more effectively:

1) OCULAR EXERCISES: The most recommended solution to reduce focusing fatigue is something called the “20-20-20” rule.  This means that you should look away from your device at least every 20 minutes and gaze upon a distant object at least 20 feet away for at least 20 seconds.  Doing so allows the focusing muscles to relax, takes very little time to do, and has a major impact on reducing eye strain, discomfort, and headaches.

2) BLINK MORE:  While focused on our screens, we not only blink less but we also tend to do more partial blinks, which can quickly lead to dryness and discomfort.  Since it's difficult to consciously blink more often while working, try this instead: every 10-20 minutes, take a few seconds to slowly close and reopen your eyes 5-10 times to keep them properly lubricated.

3) USE PROPER LIGHTING AND MINIMIZE GLARE: Avoid harsh ambient lighting, especially sunlight coming in through windows as it can cause glare and difficulties focusing.  If you use a desk lamp, ensure that it's pointing downwards and not towards your eyes.  

4) ADJUST YOUR DISPLAY SETTINGS: Screen brightness should be adjusted to approximately match the light intensity of your surroundings, meaning not overly bright nor too dark by comparison. Text size should be adjusted for comfort, as straining to read a small font can be difficult on the eyes. Refresh rate should be adjusted to be as high as your display supports.  This helps the screen appear smoother and with less flickering.

Color temperature can also be adjusted from the typical blue-light spectrum to warmer hues that are less harsh on the eyes and provide better long-term viewing comfort.  If your device doesn't already have this option, try downloading the free app called “f.lux”, which is an excellent way to manage the color temperature of your computer screen.  

5) WORKSPACE ERGONOMICS: Position your screen so that it's approximately 24 inches from your eyes.  The center of the screen should be a few inches below your horizontal line of sight for the optimal positioning of your head and neck.  Maintaining good posture while working is also very important, so have a look at your desk and seating arrangement to see if anything needs adjusting.

6) AIR QUALITY: While often overlooked, air conditioning can dry out the air and make eye discomfort worse.  If you're experiencing dry eyes while working with a screen, consider adjusting the AC or even adding a humidifier to your workspace to reintroduce some of the lost moisture.  Also, it's best to avoid fans and vents that may be blowing air towards your face and eyes.

7) MAKE ADJUSTMENTS TO YOUR EYEWEAR: Your glasses or contacts may be contributing to your digital eye strain. Talk to your eye doctor about anti-reflective coatings or special lenses for computer work. Additionally, it's important to know if your prescription lenses are still correct or if you would benefit from a change in lens strength.