6 Easy Tips For Reducing Digital Eye Strain
Digital Eye Strain (sometimes referred to as Computer Vision Syndrome) is eye pain, blurred vision, or headaches resulting from prolonged or excessive use of digital devices and screens. It can also affect the muscles in your head, neck, and shoulders. Read a digital eye strain survivor’s story here.
Causes and symptoms of Digital Eye Strain
Daily usage of digital devices and computers has made digital eye strain a common condition for many. Aspects of digital displays leading to eye pain include:
- Poor resolution or small size of text and numbers
- Reduced contrast between text and background
- Glare or reflections on the screen
- Angle or distance of the screen
Existing vision problems can also contribute to digital eye strain symptoms.
Common symptoms include:
- Eye pain or discomfort
- Blurred or irregular vision
- Headaches or dizziness especially after using a screen for a long time
- Dry or irritated eyes
- Neck and shoulder pain
If you are experiencing these symptoms, book an appointment with our optometrists and opticians for a detailed eye care consultation. Follow these 6 useful tips to help reduce digital eye strain in your daily life:
1. Use devices in proper lighting
Using your device in improper lighting includes both scrolling on your phone at night in the dark, as well as looking at a bright screen around harsh outdoor sunlight or indoor lighting. Switch out your room’s fluorescent light bulbs for softer white lighting (LED) to lessen the risk of digital eye strain. If you need to use your devices at night, ensure the room is sufficiently lit with warm lighting to avoid eye pain.
2. Adjust your device display
One of the fastest ways to reduce long-term digital eye strain is to adjust your display. This means changing to a warmer display, adjusting the font or size of text to make it more readable, or activating your screen’s auto-brightness feature. Many online applications can also help adjust the warmth of your computer screen to mimic natural outdoor lighting, making it easier on your eyes.
3. Opt for anti-glare screens and surface
Many computer or device screens now come with anti-glare options to help reduce digital eye strain. These reduce the reflection of light on your screen, making it easier for your eyes to focus on the display. If you wear spectacles, opt for anti-glare coating on your lenses to achieve a similar effect.
4. Take regular breaks
Taking regular breaks from screen time is a common tip that many of us have heard since we were young. As digital devices are now part of our day-to-day activities, it’s even more important to schedule small breaks to give our eyes a chance to rest and avoid eye strain.
A “20-20-20” rule is recommended for these breaks - look away every 20 minutes, for at least 20 seconds, at a distant object at least 20 feet (6 metres) away. You can look out of the window, take a short walk outdoors, or even take a short nap. Doing light stretches for your neck, shoulders, and arms can also help relieve tension and avoid headaches after being stuck in one position for an extended period.
5. Keep eye drops nearby
Digital eye strain or any prolonged use of digital screens can lead to painful, dry, or itchy eyes. Apart from blinking more often to ensure your eyes stay hydrated, keeping a small bottle of eye drops around you can help avoid eye irritation or blurred vision. Remember to check the expiry date of the eye drops before using to ensure safe and proper use.
6. Use anti-blue light lenses
Blue light is all around us, and emanates from any digital device. Though the amount emitted is relatively small, prolonged exposure means it builds up over time. Our eyes do not filter blue light as effectively, and some studies suggest prolonged blue light exposure could lead to macular degeneration and digital eye strain.
Opting for anti-blue light coating on computer or spectacle lenses can help protect your eyes against blue light. Anti-fatigue lenses such as Essilor’s Eyezen lenses are equipped with a Light Scan filter to filter out harmful blue violet light while allowing beneficial blue turquoise light through. W.A.V.E. technology also ensures sharp vision all day long, allowing your eyes to relax no matter how long you spend in front of a screen.
7. Get a comprehensive eye exam
If you have taken proactive measures but are still experiencing eye pain, discomfort or other worrying symptoms of digital eye strain, a comprehensive eye exam by an optometrist Singapore clinic can help assess your situation and determine if more serious problems have arisen.
Take proactive measures with EMME Visioncare today
EMME Visioncare’s comprehensive eye exam comprises a detailed vision check, and internal and external checks of the eye. This gives you a thorough and detailed overview of your eye health, and our optometrist can then recommend further pain management or treatment options for digital eye strain. Book a comprehensive eye exam with EMME Visioncare today or get in touch for more information.