Reducing Eye Strain from Digital Devices: Tips for a Healthier Screen Time 

Aug 1, 2023 | Eye Health Info

In today’s world, we spend most of our time looking at screens, whether it’s a smartphone, tablet, or computer. This screen time can damage our eyes, resulting in eye strain, dry eyes, headaches, and even blurry vision. While technology is inevitable in our lives, we can adopt some easy practices to make our screen time healthier and minimize the risk of eye strain. In this blog, we will share some tips for reducing eye strain from digital devices, making screen time more comfortable and less damaging to our eyes. 

1. Adjust your screen’s brightness and color temperature  

Digital devices emit a high level of blue light, one of the main causes of eye strain. You can reduce your exposure to blue light by adjusting your screen’s brightness and color temperature. Lowering the brightness level may help, as well as using night mode or blue light filter applications that adjust the color temperature to a warmer, less stimulating hue. Check your device’s settings to find these options.  

2. Take breaks frequently  

Eye strain often occurs when we stare at screens for long periods without a break. Doctors usually recommend the 20-20-20 rule: every 20 minutes, take a break for at least 20 seconds and look at something that’s 20 feet away to rest your eyes. This helps reduce eye fatigue caused by excessive screen time. In addition, taking brief breaks and looking away from screens can also help alleviate physical symptoms such as dry eyes.  

3. Adjust the position and distance of your screens  

Another way to alleviate eye strain is to adjust the position and distance of your screens. You should be looking slightly down at your computer screen when it is positioned correctly. Your computer screen should also be at arm’s length or around 20-24 inches away from your eyes. If you’re using a smaller device such as a smartphone, keep it at least 14 inches away from your eyes and avoid holding it too close or at awkward angles to help reduce the strain on your eyes, neck, and shoulders.  

4. Consider computer glasses  

Specially designed computer glasses reduce glare and block blue light by adding an anti-reflective coating. They may also have slightly tinted lenses to help improve visual contrast and reduce eye strain. You can find computer glasses in a variety of shapes, sizes, and styles to match your eyewear prescription and personality. They are ideal for people who spend extended periods working at a computer or using digital devices.  

5. Blink often 

When we focus on a screen, our blinking rate reduces significantly. Blinking helps keep our eyes moisturized, so when we stare at a screen without blinking, it can lead to dryness and eye strain. To prevent this, try to remind yourself to blink more frequently. You can also try using artificial tears or a warm compress to prevent dryness in case your eyes still feel dry. 

6. Visit your eye doctor  

If you’re experiencing symptoms of eye strain, such as blurred vision or dry eyes, it’s best to consult an eye doctor. Your eye doctor may prescribe eye drops or other treatments to alleviate eye strain, depending on individual needs. For people who use computers regularly, it’s recommended to schedule comprehensive eye exams every year to detect any potential issues early on and receive the most appropriate care.  

Reducing eye strain from digital devices is crucial for maintaining healthy eyes. By adjusting your screen settings, following the 20-20-20 rule, blinking more often, keeping your screen at an appropriate distance and position, and taking care of your overall eye health, you can make your screen time healthy and comfortable. If you’re experiencing symptoms of eye strain, contact us today to schedule an appointment at our office in Nashville!