Your eyes may feel tired or irritated afterward focusing intensely on an activity like watching a computer screen, reading a novel, or even driving a car for a very long time period. This is known as eyestrain. Eyestrain is a frequent condition. It’s becoming much more common in this electronic age.
Eyestrain caused by the use of digital devices such as computers, smartphones, and tablets is much better known as computer vision syndrome or electronic eyestrain. Prolonged eyestrain or eye irritation might be a sign of something more serious and needs to be discussed with your health care provider.
According to some research, light emitted by digital devices harms the eyes, which in turn causes serious problems in the medium and long term. The rate of people with visual diseases has increased as technology has evolved, and the worst thing is that it is estimated that it will continue to grow because more and more people use these elements almost without rest.
Complications from eyestrain
When you engage with electronic devices for a protracted amount of time, then you expose yourself to blue light, which may be damaging to your eyes in the very long run. Blue light can cause:
- Issues with your retina.
- Age-related macular degeneration.
- Sleep disturbances.
- Specialized lenses may lower your exposure to blue light.
How to protect eyes from mobile and computer
1. Exercise your eyesight
When spending too much time in front of digital devices, the eyes do not blink as they should and sooner or later develop some degree of dryness. It is essential to take a few seconds, at least every 20 minutes, to do some exercises that facilitate its lubrication.
This, according to an article in the journal PLoS One, could also help improve cognitive performance in tasks related to attention and memory.
A good idea is to blink continuously and keep your focus on the same point or to cover one of your eyes, stare at a specific point, and then repeat with the other.
2. Keep a certain distance from the screen
Optometrists recommend sitting at least one forearm away from the screen. When working with a desktop computer it will be necessary to adopt a suitable position that facilitates the use of the keyboard but keeping the appropriate distance.
3. Expose the eyes to daylight
If the eyes are exposed to the light emitted by the devices and also to that of the LED bulbs, the problem can be twofold.
As eye health experts explain through Rebuild Your Vision, natural light is healthy and reduces the impact artificial lights have on your eyesight.
A good idea is to take a few minutes to go out to the garden, walk in the park or any other place where there may be some connection with nature. This habit will also help to adjust natural circadian rhythms, improving sleep quality and mood.
4. Adjust display illumination
All devices allow the display lighting to be adjusted to suit the environment and visual needs. For example, if the place is illuminated, the brightness should increase to reduce reflections on it.
On the other hand, if the room is dark or it is already night, the light should be dimmed as much as possible. When using too much gloss, strains your eyesight and causes long-term damage.
5. Wear protective glasses
Even if no visual problem has developed yet, it is good to consult a specialist to receive the formulation of protective glasses. This accessory that for years has allowed many to improve their vision also has designs that reduce glare and eyestrain.
They should be used whenever you are in front of a screen, as it is the best way to protect your eyes from harmful glare.
6. Improve nutrition
The eyes also need essential nutrients to reduce the harmful effects of digital elements and other damaging agents.
Therefore, the American Optometric Association recommends improving the diet to preserve good vision and the performance of the nerves. Regarding this, the nutrients that should not be missing include:
- Omega 3 essential fatty acids
- Vitamin A
- Vitamin C
- Vitamin E
7. Take regular breaks
Visual health experts recommend resting 15 to 20 minutes for every 2 hours that we are in front of a screen. So therefore we have to break out of the habit of watching a complete series in one night.
Problems are there are many streaming services is out now like Netflix, kissanime, Hulu and Apple Tv, etc, and during these Covid-19 days, people are getting addicted to these things.
In the minutes of rest, you should not use any other electronic element. If possible, you should blink or close your eyes for a while to get them lubricated well.
8. Less use of the devices
Many long for those times when there was not so much dependence on technology and more activities were done in the social environment. Why lose good habits? No greeting on social networks will change that handshake or that hug with loved ones.
It is necessary to be aware of this, the problem it is causing and the importance of protecting your eyes. It’s a big decision to start reducing your use as much as possible in the day and doing other activities.
9.Adjust the light.
When watching tv, it may be easier on your eyes if you maintain the room softly lit. When studying published stuff or doing close work, attempt to position the light source behind you and direct the light onto your page or task.
If you are studying at a desk, then use a shaded light positioned in front of you. The shade will keep light from shining into your eyes.
10.When doing close work
Take occasional breaks and rest your eyes by looking away from the electronic screen.
11.Limit screen duration
This is especially important for children, who may not make the connection between extended viewing, eyestrain, and the need to rest their eyes frequently.
Over-the-counter artificial tears will help prevent and alleviate dry eyes. Use them when your eyes feel fine to keep them well-lubricated and avoid a recurrence of symptoms.
12.Tips for Desktop work
Computer use is a common cause of eyestrain. If you work at a desk and use a computer, these self-care steps can help take some of the strain off your eyes.
13.Blink often to refresh your eyes.
Many people blink less than normal when working at a computer, which can result in dry eyes. Blinking creates tears that moisten and refresh your eyes. Try to make it a custom to blink more often when looking at a monitor.
14.Take frequent breaks
Throughout the afternoon, give your eyes a rest by looking away from the monitor. Try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for a minimum of 20 seconds.
15.Wear Appropriate eyewear
Work with your physician to determine if you need special eyewear to reduce eyestrain. You might even need specialized lenses, apparatus, or eye therapy for the action that leads to strain.
Particular coatings and tints for lenses can assist your eyes. Or you may find that you need to lower the time you wear contact lenses that will assist break your eyes.
16.Check the light and reduce glare.
Bright lighting and an excessive amount of glare can breed your eyes and make it difficult to see objects on your screen. The worst problems are generally from sources over or behind you, including fluorescent lighting and sun. Think about turning off some or all of the overhead lighting.
Should you need light for reading or writing, use a flexible desk lamp. Close drapes or blinds, and avoid placing your screen directly in front of a white or window wall. Put an anti-glare cover over the screen.
17.Adjust your screen.
Position your monitor directly in front of you about an arm’s length away so that the cover of the screen is at or just below eye level. It will help to have a seat you can adjust to.
18.Use a document holder.
If you have to refer to publish material while you work on your computer, put it on a document holder. Some holders are made to be placed between the monitor and keyboard; others are placed into the side.
Find one that is right for you. The goal is to decrease how much your eyes need to readjust and how frequently you turn your neck and head.
19.Adjust your display settings.
And adjust the brightness and contrast to a level that is comfortable for you.