7 Effective Tips for Healthier Screen Time & Eye Care

Have your eyes ever felt sore or weary while watching TV or working in the office? Some may say you have a case of “square eyes,” but the more technical term for it is digital eye strain.

Whether you require prescription glasses or have 20/20 vision, computer screen fatigue is a natural result for anyone who spends a significant amount of time glued to a screen. While phones and computers are an unavoidable part of our daily routines, it’s important to remember to take care of our eyes during the process. Follow our practical 7-step guide on how to manage and prevent digital eye strain, so you can keep your sight healthy and feeling fresh for as long as possible.

What is Digital Eye Strain?

86% of Australians have experienced symptoms of digital eye strain when using a device. So what is digital eye strain, and what does it look like? With this staggering figure, it’s probable that you’re already familiar with computer vision syndrome. This term refers to a group of eye-related problems, whether short-term or long-term, that arise from excessive screen time. Symptoms can range from mildly aggravating to extreme discomfort. You can experience one or more of digital eye strain symptoms at a time.

These symptoms typically begin to develop after 2 hours of uninterrupted device usage and will usually intensify as time passes without interrupted screentime. Digital eye strain is not permanent, as signs of discomfort are usually alleviated once you step away from a screen. However, some people may experience residual symptoms such as lasting headaches and dry eyes. 

What is the Impact of Blue Light?

Blue light makes up one-third of the visible light spectrum. While the whole light spectrum travels across the atmosphere, blue light has the shortest wavelengths, meaning that it travels faster than other colours. This answers the age-old question of why the sky is blue. With sunlight being the biggest source of blue light, it was originally intended to help manage your circadian rhythm to inform your body when to wake up and go to sleep — meaning that blue light in itself isn’t harmful at all.  

However, electronic devices and fluorescent lighting emit an artificial blue light. With prolonged computer and phone usage, our eyes are exposed to more blue light than ever before. So what does this mean? Since blue light is used to wake us up, using a device before bed stimulates our eyes and can make it harder to sleep, causing fatigue, headaches, and difficulty concentrating. This means that blue light and eye strain may have a direct correlation. 

While many believe that blue light itself damages the retina, scientists have not yet found a connection. This means that there are no known serious long-term risks to excessive blue light exposure, and it can be easily prevented by reducing your screen time, particularly at night or getting yourself a pair of blue light glasses. 

At Eyecare Plus, we have developed a lens with a blue light protective coating that you can wear to manage these digital eye strain symptoms. Pick your perfect frame to complement your aesthetic and utilise the benefits of blue light lenses today. 

How Can I Prevent Digital Eye Strain?

If you spend a lot of time in front of a screen, whether for work or entertainment, your eyes may have suffered from some of the above symptoms. The good news is that digital eye strain is easily prevented and managed. Simply incorporate these 7 easy habits, and your eyes will feel better in no time.

1. Follow the 20-20-20 Rule

Focusing on a screen for prolonged periods can quickly exhaust your eyes. To reduce strain, an easy rule to follow is to avert your eyes from a screen every 20 minutes for about 20 seconds—roughly the length of a TV commercial—at an object that’s at least 20 feet (or six metres away. 

2. Adjust screen settings

When managing digital eye strain, an important factor to consider is the brightness of the screen itself and surrounding lighting. The contrast of a blaring white screen in a dark room makes it hard for your eyes to adjust, creating the opportunity for strain and fatigue. Try putting your devices on dark mode, which will decrease your exposure to blue light and reduce the harsh contrast.

On the other hand, staring at a dim screen in a bright room also strains the eyes. Your pupils dilate to try to see the screen better, causing blurry vision and potential headaches. This is why a good rule of thumb is to adapt your screen brightness to match the lighting of your surrounding area.

3. Use blue light filters

As previously explained, blue light plays a major role in temporary eye strain and fatigue. Since blue light can heavily impact your sleep cycle, consider changing your nightly routine and avoid using your phone before bedtime to ensure your eyes can have a good night’s rest.

Alternatively, you can also usea pair of glasses with a blue-light protective lens, which creates a barrier between your eyes and the screen. While your phone’s ‘dark mode’ is a fantastic choice, some phones have integrated blue light filters that replace the colder blue tones in the display with warmer hues to help relax the screen’s effect on your eyes. These settings can be automated to activate at preset times so you can easily make these eyecare actions part of your everyday. 

4. Take frequent breaks

As you maintain the 20-20-20 rule, you can also integrate another type of break into your routine. It’s important to step away from the screen entirely to give your mind and eyes a break. Whether it’s getting a drink or going for a quick walk, not only does this improve productivity, but it also gives your eyes a chance to come back and refocus on the screen without strain. Try to do this every hour or so for optimal results. 

5. Blink more often

Studies show that, on average, we blink between 12-15 times per minute. However, when staring at a screen, we tend to blink exceedingly less — about 5-7 times every minute. Blinking is our eye’s way of bringing moisture to the surface. If you’re unconsciously not providing some refreshment to your eyes, then it can be easy for them to become dry, irritated and strained.

Try to make an effort to blink frequently to give your eyes the moisture they require to function correctly.

6. Maintain proper posture

Maintaining good posture when using a device is necessary for your overall health, but it also helps with preventing eye strain from screens. Whether you’re sitting on the couch scrolling through your phone or working on your computer at a desk— it’s important to keep the screen around 60cm or an arm’s length away.

If sitting at a desk, try to sit upright and avoid leaning forward in moments of concentration. The line of sight between your eyes and the screen should ideally be at a slight downward angle. 

7. Use proper lighting to reduce glare

Although you can customise the brightness of your screen to reduce strain, bright lights and sunshine can make it difficult to see your screen properly. If your screen has a lot of glare, try to manage the surrounding lighting, either by closing curtains, seeking a shaded area, or turning a few lights off. 

Eye Care for Computer Users

Just like stretching your muscles before exercise, believe it or not, you can also train your eyes before and after lengthy exertion. Here are some practical and easy eye exercises for screen users to do to enhance visual skills and reduce digital eye strain:

Creating an Ergonomic Workspace for Eye Health

When spending long stretches of your work day in an office, it’s important to position yourself in a way that promotes your eye and overall health. If you begin to develop backaches, sore shoulders or headaches, chances are you’re not sitting in the correct posture. Further, if your eyes are burning, itchy or dry; that could be a result of sitting too close to your screen. A comfortable and ergonomic posture should look like this:

Get help from your local Eyecare Plus specialist

If you experience discomfort and eye strain well after resting your eyes, it may signify an existing eye condition that presents itself in some digital eye strain symptoms.

Whether you have existing eye problems or use a screen for long periods of your day, it’s important to schedule regular check-ups every year or two, so you can stay on top of your eye health. 

Find your local Eyecare Plus optometrist and book your comprehensive eye examination today.