How To Reduce Eye Strain

Do you suffer from eye strain? In today’s modern world, it’s safe to say that the majority of individuals have integrated technology into their daily lives. Whether it’s through the use of a trusty computer, a sleek smartphone, or a versatile tablet, these devices have become an essential part of our existence. Have you ever noticed that after spending a significant amount of time engaged in activities that demand visual focus, like driving, reading, or working on a computer, your eyes start to feel strained? It’s a common phenomenon that many of us have experienced firsthand.

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What Is Eye Strain?

Photo by Arina Krasnikova

Eye strain, also known as asthenopia, is a condition that occurs when your eyes get tired from intense use. It can cause a variety of symptoms, including:

  • Blurred vision
  • Dry eyes
  • Headache
  • Neck pain
  • Tired eyes
  • Watery eyes

Eye strain is a common problem, especially among people who spend a lot of time using computers or other digital devices. It can also be caused by other factors, such as driving for long periods of time, reading in low light, or having an uncorrected refractive error.

The Digital Eye Strain Report of 2016, which included survey responses from over 10,000 adults from the USA, identified an overall self-reported prevalence of 65%, with females more commonly affected than males (69% vs. 60% prevalence) 

Related: 10 Signs you need glasses.

Blue Light, Digital Devices and Eye Strain

Blue light is a type of visible light with a shorter wavelength than other colors of visible light. It is emitted by the sun, as well as by digital devices such as computers, smartphones, and tablets.

Blue light can cause eye strain, especially when people are exposed to it for long periods of time. Eye strain is a condition that occurs when the eyes get tired from intense use. It can cause a variety of symptoms, including blurred vision, dry eyes, headaches, neck pain, and tired eyes.

Blue light can also disrupt sleep by suppressing the production of melatonin, a hormone that helps to regulate sleep.

Related: Should I buy glasses online

How To Reduce Eye Strain

Here are some detailed tips to reduce digital eye strain:

  • Take breaks. Every 20 minutes, look away from your screen and focus on something at least 20 feet away for at least 20 seconds. This will help to relax your eyes and prevent them from getting tired.
  • Blink often. Blinking helps to moisten your eyes and prevent them from drying out.
  • Adjust your lighting. Avoid working on a computer in low light. Instead, use a well-lit room with plenty of overhead lighting.
  • Adjust your screen. Position your screen so that the top of the screen is at or slightly below eye level. This will help to reduce neck strain. You should also avoid glare from your screen by using a screen filter or adjusting the angle of your screen.
  • Use artificial tears. If your eyes feel dry, use artificial tears to keep them moist.
  • Use a blue light filter. Blue light from digital devices can contribute to eye strain. You can reduce your exposure to blue light by using a blue light filter on your devices or by wearing blue light blocking glasses.
  • Take care of your overall health. Eating a healthy diet, getting enough sleep, and exercising regularly can all help to reduce eye strain.

Here are some additional tips that may be helpful:

  • Change your posture. Avoid slouching or hunching over when you are using a computer. Instead, sit up straight with your feet flat on the floor and your back supported.
  • Use a keyboard and mouse. If possible, use a keyboard and mouse instead of a touchpad or touchscreen. This will help to reduce eye strain and fatigue.
  • Take breaks to move around. Get up and move around every 20-30 minutes to avoid sitting in one position for too long.
  • Avoid using digital devices in bed. The blue light emitted from digital devices can interfere with sleep. Instead, try reading a book or listening to music before bed.

If you experience eye strain on a regular basis, see an eye doctor. They can rule out any underlying medical conditions and recommend strategies for preventing and relieving eye strain.

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