Who else is going from staring at their computer screen to their phone screen and then to the TV screen, and then back to the phone...ALL DAY LONG - only to repeat it the following day?
Though the usage of digital devices has been increasing over the past 10 years, this quarantine has substantially increased screen time in all age groups, both for professional and social purposes, giving rise to an increase in Digital Eye Strain (DES).
Symptoms of DES are transient, but can include eye strain, dry eyes, blurred vision, headaches, and also pain in the neck and shoulders. There is also a direct increase in discomfort with increase in time spent on digital screens. I know, I’ve definitely been talking to more patients in the past few weeks about more frequent headaches, eye strain and neck pain!
So, how can we tackle this and prevent development of DES?
1. Practice the 20-20-20:
For every 20 minutes you spend staring at a screen, take a 20 second break and look at an object at least 20 feet away to help your eye muscles relax. I also like to tag on a few extra minutes to do some range of motion exercises and use
2. Remember to blink!
Unfortunately the amount we blink significantly goes down when we are focusing on a screen, which can increase dryness of the eyes. Try to make a conscious effort to blink to help prevent dry eyes. If you already suffer from dry eyes - consider using artificial tear drops!
3. Check the lighting of your environment to avoid any glares from natural or overhead light on your screen. You can also invest in an anti-glare screen!
4. Adjust the brightness of the screen to your comfort. I like to keep my brightness at the lowest level, and after 5pm tend to turn the night mode on!
5. Check your ergonomics
Your screen should ideally be an arm’s length away from you, with the top of the screen at eye level or a few inches higher so your eyes naturally focus on the middle of the screen.
6. Increase font size. My friends and fam definitely call me out on this - my phone font is ridiculously big, but I know that it helps me avoid further eye strain and has had a significant impact in reducing my own frequency of headaches.
Lastly, talk to your PCP and see your eye doctor for regular exams to make sure your eyes are healthy!