If you spend an average of 5-8 hours a day on your laptop, tablet, or phone, you’ll know that the dryness in your eyes and the constant state of mental exertion have never been worse. With the ‘work from home’ culture and social media addiction, the lines with work and personal lives are gradually merging too.
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This means our daily screen time has shot up exponentially and so has eye strain, dry eyes, headaches, and insomnia among people. Here are some useful tips to keep your eyes and mind safe in the times of digital dependence:
1. Blink more: Our blink rates reduce while using computers which tends to dry out the eyes. The key is to actively blink more so as to keep the moisture in our eyes intact.
2. Use screen filters: Blue and neutral light filters available in the form of screen guards for digital devices can reduce the rays of light that directly hit our eyes thereby also reducing the stress on them.
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3. Maintain a healthy distance: The mechanics of the eye work harder as we look closer, so keeping our screens at arm’s length (approximately 25 inches away) can reduce the pressure on our eyes.
4. The right angle: Position the screen in a way that the eye gaze is slightly downwards, about 20-30 degree angle lower than parallel vision.
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5. The correct lighting: Experts strongly oppose the use of computers and mobile phones in dark rooms because the contrast of our surroundings and our screens strain the eyes. While working, adjust the room’s lighting to match with the screen’s.
6. Much-needed break: Break away from the vicious cycle by following the 20-20-20 rule where we take a break every 20 minutes from looking at our screens and focus at an object 20 feet away from us for a duration of 20 seconds.
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7. Keep the moisture intact: In case of very dry eyes, consult a doctor and use eye drops or artificial tears that help in lubricating your eyes when they feel dry. Blinking, however, is the natural anecdote.
8. Ban electronics at bedtime: It is scientifically proven that blue light from our devices affects the body’s circadian rhythm – our natural wake and sleep cycle. Overexposure to blue light, especially during bedtime, breaks our sleep cycle.
9. Anti-glare glasses: A wide range of protective eyewear is now available in the market that can protect excessive straining of the eyes.
If the constant screen time has led to irritation, dryness, and strain in the eyes followed by headaches and nausea, we suggest you consult an eye specialist who can guide you better.
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