Imagine how strained and tired your arms would feel if you carried around a 10-pound rock for 12 hours. That’s essentially what you’re doing to your eyes when you focus on digital devices all day. If you’re experiencing headaches, eye fatigue, burning, stinging, redness, watering, blurred vision or even pain in the neck and shoulders after extended time on your devices, you may be experiencing digital eye strain.
A 2018 study from employee benefits company Unum found that nearly 40 percent of adults in the United States spend more than 12 hours a day looking at various digital devices, such as smartphones, tablets, laptops and television screens. In the same study, 34 percent of respondents said they feel they spend too much time on their devices.
In today’s always-on digital culture, it can be hard to escape the need to stay connected, but making a few slight adjustments can have a positive impact on your overall well-being.
Every 20 minutes, turn your eyes away from your screen and focus on an object at least 20 feet away. This will help your eyes relax by allowing them to focus on a non-digital object in the distance.
Others tips to reduce digital eyes strain:
- Reduce the brightness or contrast on your screen to a comfortable level. You can find these controls in the settings of your phone or tablet and on the monitor or keyboard of your computer.
- If your glossy screen is prone to glare, consider an anti-glare protector to reduce reflected light.
- Try adjusting the ambient light around you. Strategically placed lamps can produce the proper lighting and result in less visual fatigue than fluorescent or LED light bulbs.
- Maintain good posture and adjust your seating to assure you’re viewing screens at the proper angles and distances. The top of your computer monitor should sit just below eye level at about an arm’s length away from your face.
- Ensure your prescription is up to date, especially if you wear corrective lenses. If it’s been longer than a year since your last eye exam, consider making an appointment with your eye doctor.
Courtesy of Family Features