Reducing Eye Strain: Tips for Screen-Heavy Workdays

Many of us spend long hours in front of screens, whether it's for work, entertainment, or socialising. This prolonged screen time can lead to a common but often overlooked issue: eye strain.

Eye strain can cause discomfort, headaches, and even long-term vision problems. However, with some simple adjustments, you can reduce eye strain and maintain your eye health.

Follow the 20-20-20 Rule

The 20-20-20 rule is a simple yet effective way to give your eyes a break. Every 20 minutes, take a 20-second break and look at something 20 feet away. This practice helps relax the eye muscles and reduces the fatigue associated with prolonged focusing on a screen.

Adjust Your Screen Settings

Ensuring your screen settings are optimised can make a big difference. Adjust the brightness so it matches the lighting in your surroundings. If the screen is much brighter or darker than your environment, your eyes have to work harder to see. Additionally, increase the text size for easier reading and reduce the blue light emitted by your screen, especially in the evening. Most devices have a 'night mode' or blue light filter that can be turned on automatically.

Maintain Proper Lighting

Poor lighting can exacerbate eye strain. Avoid working in a dark room with a bright screen, as the contrast can strain your eyes. Instead, use ambient lighting that is neither too bright nor too dim. Position your light source so that it does not create glare on the screen. Natural light is ideal, but if you are using artificial light, opt for soft, warm bulbs.

Keep Your Distance

The distance between your eyes and the screen is crucial. Your screen should be about an arm's length away (approximately 50-70 cm) and positioned so that your eyes gaze slightly downward. This setup helps prevent your eyes from working too hard and reduces the risk of neck and shoulder pain.

Blink Regularly

Staring at screens can reduce your blink rate, leading to dry eyes and irritation. Make a conscious effort to blink more often to keep your eyes moist. You can also use lubricating eye drops to relieve dryness.

Use the Right Eyewear

If you wear glasses, consider lenses designed for screen use. These often have an anti-reflective coating to reduce glare and may include a blue light filter. Even if you don't need prescription glasses, non-prescription blue light blocking glasses can be beneficial.

Take Regular Breaks

In addition to the 20-20-20 rule, ensure you take longer breaks throughout your workday. Stand up, stretch, and move around every hour to reduce overall fatigue. This practice not only helps your eyes but also benefits your overall physical health.

Maintain Good Posture

Your posture can affect your eye strain. Sit with your back straight, feet flat on the floor, and your screen at eye level. This position helps reduce neck and back strain and allows you to maintain a comfortable viewing distance from the screen.

Stay Hydrated

Drinking plenty of water can help keep your eyes hydrated. Dehydration can worsen dry eye symptoms, so make sure you are drinking enough fluids throughout the day.

Visit Your Optometrist Regularly

Regular eye exams are essential, especially if you spend a lot of time on screens. Your optometrist can detect early signs of eye strain and other issues, and provide personalised advice on how to protect your vision.