The average American spends more than six hours a day in front of electronic screens, whether it’s a computer, smartphone, or tablet. While this may seem harmless, it can increase your risk of vision problems, like digital eye strain — also known as computer vision syndrome.
Because screens are so common and essential to everyday life, protecting your eyes is key to your long-term health and comfort.
At Wide Eye Optometry in Encino, Santa Clarita, and Palmdale, California, Mary Demirjian, OD, and our team regularly help patients reduce screen-related risks. Here, we explain how screen time affects your eyes, and offer three easy steps you can take to keep them healthy.
Staring at your computer for hours each day may not seem like that big of a deal. But research shows it can cause you to blink less often, strain the eye muscles, and possibly even damage retinal cells over time.
These effects may increase your risk of symptoms, such as:
As time goes on, digital eye strain can also lead to headaches, neck or shoulder pain, and trouble concentrating.
These issues can be uncomfortable and make it difficult to get your work done, but you don’t have to suffer through them. Several simple strategies can protect your eyes and help keep your vision clear and problem-free. Here are a few tips for getting started:
Given that staring at electronic screens is a direct cause of eye fatigue, taking regular breaks is essential. One of the easiest, most effective ways to do this is by following the 20-20-20 rule, which means taking a break every 20 minutes to look at something 20 feet away for at least 20 seconds.
The practice is simple but effective because it allows your eye muscles to relax, reduces strain, and encourages you to blink, all of which keep your eyes moist. Together, these factors can help prevent headaches, dry eyes, and general ocular irritation.
Web pages often have many fonts, colors, and moving graphics, which can make it hard to focus on a single element. This means your eyes constantly have to focus and refocus, which can take a significant toll.
You can’t prevent this altogether, but adjusting your screen settings may help. For example, if your screen is brighter than the room’s lighting, lower it slightly to match the environment and reduce strain. If you do a lot of reading, increasing the font size can help you avoid squinting during long sessions. You may also benefit from using a blue light filter or screen cover.
When you’re sitting at your computer, is the screen right in front of your face? If so, consider moving it back slightly, so there is at least two feet of space between you and the screen.
We also recommend positioning your screen directly in your line of sight so you don’t have to look up or down, which can cause eye strain as well as neck strain. Positioning the top of your screen so that it’s just below eye level can help you maintain good posture and keep you from hurting your neck.
Digital eye strain can make long periods in front of a computer uncomfortable, but you don’t have to suffer. Sometimes, all you need to do is make a few small changes — and maybe even update your eyeglasses or contact lens prescription.
If you’re tired of struggling with digital eye strain, we can help. Schedule a visit at your nearest Wide Eye Optometry office in Encino, Santa Clarita, or Palmdale, California, today.