Understanding Digital Eye Strain
Digital eye strain, also known as computer vision syndrome, affects millions of people who spend extended periods looking at digital screens. Understanding its causes and symptoms is the first step toward prevention.
What is Digital Eye Strain?
Digital eye strain occurs when your eyes get tired from intense use, such as staring at computer screens, tablets, or smartphones for extended periods. The condition is becoming increasingly common as more people work remotely and spend leisure time on digital devices.
Common Symptoms
- Eye discomfort and fatigue
- Dry eyes
- Blurred vision
- Headaches
- Neck and shoulder pain
- Difficulty focusing
Main Causes
Reduced Blinking: When focusing on screens, we blink less frequently, leading to dry, irritated eyes. Blinking frequency can drop to one-sixth of the normal rate [1]
Screen Glare: Reflections and glare from screens can strain your eyes.
Poor Posture: Incorrect viewing distances and angles can cause neck and eye strain.
Blue Light Exposure: Extended exposure to blue light from screens may contribute to eye fatigue.
Prevention Strategies
- Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds. (for more information, see 20-20-20 Rule)
- Adjust Your Workspace: Position your screen 20-26 inches (50-65 cm) from your eyes and slightly below eye level.
- Reduce Glare: Use anti-glare screens and adjust lighting to minimize reflections.
- Blink More Often: Make a conscious effort to blink regularly to keep eyes moist.
- Take Regular Breaks: Step away from your screen every hour for a few minutes.
When to See a Doctor
If symptoms persist despite preventive measures, consult an eye care professional. They can check for underlying conditions and recommend appropriate treatments, in case none of the non-invasive measures work.
References
[1] Sheppard AL, Wolffsohn JS. Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmology. 2018;3:e000146 ↩