In our modern, fast-paced world, screens have become an integral part of our daily lives, from work to leisure. However, the increased exposure to screens has raised concerns about digital eye strain, affecting our eye health and overall well-being. In an interview with HT Lifestyle, experts provide valuable tips on managing the impact of prolonged screen time.
Understanding Digital Eye Strain: Dr Rishi Raj Borah, Country Director – India at Orbis, defines digital eye strain as a range of eye and vision-related issues resulting from prolonged digital device use. These issues include headaches, eyestrain, blurred vision, and dry eyes. With our reliance on screens continuing to rise, strategies to manage and minimize the impact of digital eye strain become crucial for overall well-being.
Tips to Manage Digital Eye Strain: 1. The 20-20-20 Rule:
- Take a 20-second break every 20 minutes.
- Look at something 20 feet away.
- Ensure proper ergonomics and a well-supported chair.
2. Adjusting Brightness:
- Match screen brightness to surroundings.
- Use dark or night mode in the evenings.
- Decrease exposure to blue light.
3. Blinking and Eye Moisture:
- Blink regularly to maintain eye moisture.
- Use artificial tears for persistent dryness.
4. Screen Quality Matters:
- Invest in high-resolution screens with anti-glare technology.
- Add anti-glare filters to existing screens.
- Schedule regular eye check-ups.
5. Proactive Approach:
- Incorporate habits like regular screen breaks.
- Adjust screen brightness and maintain proper ergonomics.
- Strike a healthy balance between screen use and eye care.
Additional Recommendations by Dr Aparajita R Pandey: 6. Adjust Screen Settings:
- Modify brightness, contrast, and font size for comfort.
- Use blue light filters or night mode in low-light environments.
7. Maintain Proper Posture:
- Sit at an arm’s length away from screens.
- Position screens at eye level or slightly below.
8. Take Regular Breaks:
- Incorporate short breaks every hour.
- Prevent eye strain and physical discomfort.
9. Practice Good Screen Habits:
- Blink regularly to prevent dry eyes.
- Relax facial muscles and avoid squinting.
- Discourage excessive screen use before bedtime.
10. Consider Blue Light Protection: – Use blue light-blocking glasses or screen filters. – Reduce exposure to blue light, promoting better sleep.
11. Eye Exams: – Schedule regular eye exams, especially for frequent screen users. – Detect vision problems early and make necessary adjustments.
12. 10-10-10 Rule: – For tasks requiring concentration, take a 10-second break every 10 minutes. – Look at something 10 feet away to alleviate eye strain.
13. Use Lubricating Eye Drops: – Recommend lubricating eye drops for persistent dry eyes. – Keep eyes moist and comfortable during screen use.
Dr Aparajita R Pandey concludes, “By incorporating these strategies into their daily routines, individuals can help mitigate the impact of screen time on their eyes and overall well-being. It’s essential to remember that everyone’s needs are different, so encourage experimentation to find what works best for each individual.”
