We’re living in a digital age. That means that many of us spend a significant amount of time staring at screens adding to digital eye strain, whether it’s working on a computer, browsing the internet on a smartphone, or watching our favourite shows on a tablet.
In fact, the number of smartphone mobile network subscriptions worldwide reached almost 6.6 billion in 2022. This is predicted to exceed 7.8 billion by 2028, revealing just how many of us rely on screens daily – and that’s without taking the screens we use for work and TV screens we use for leisure into account.
This increased screen time can lead to a condition known as digital eye strain, which can cause discomfort and affect our overall eye health. If you, like many of us, are using a screen a lot, you must take steps to prevent damage to your eyes. Here are some ways to do that.
Digital Eye Strain: How to Look After Your Eyes
What is digital eye strain?
Digital eye strain, also referred to as computer vision syndrome, is a condition that occurs when our eyes are exposed to prolonged periods of screen time. Symptoms of digital eye strain include eye fatigue, dryness, redness, blurred vision, headaches, and neck or shoulder pain. If these symptoms sound familiar and you encounter them after using digital devices, you might be suffering from digital eye strain.
How to care for your eyes
To look after your eyes and reduce the risk of digital eye strain, there are several steps you can take.
First, it is important to take regular breaks from your screen. You could try following the 20-20-20 rule, which suggests looking away from your screen every 20 minutes and focusing on an object at least 20 feet away for 20 seconds. This helps to reduce eye strain. It also helps your overall well-being as it gives you a physical break that can help you quickly recharge.
Another way to help reduce the pressure on your eyes is computer glasses – often referred to as blue light glasses. These are specifically designed to reduce glare and filter out blue light emitted by digital screens. The glasses can ease eye strain and make your eyes feel more comfortable during extended computer use.
Exercising your eyes can also help with digital eye strain. Simple exercises like rolling your eyes in a circular motion, focusing on distant objects, and shifting your gaze from side to side can help relax your eye muscles and reduce fatigue. Also, it might seem obvious, but remember to blink often while using digital devices to keep your eyes moist and prevent dryness.
What to do if you’re still struggling
If you find that you are still struggling with digital eye strain, it may be worth speaking to a doctor or an eye specialist. They can give you a full eye examination and offer recommendations to address your specific eye concerns.
Also, if you believe your digital eye strain is a result of working conditions or insufficient precautions taken by your employer, you may be eligible for compensation. If you’ve made your employer aware of any eye strain you’re encountering and they don’t take steps to help you, you might want to explore the possibility of this. Claims calculators can help you work out if you are eligible for compensation based on your situation. But it’s important that you speak to a legal professional to see if you have a claim.
Are you having eye trouble because of how much screen time you have? Make sure you get an expert opinion. Eye tests will reveal whether you need glasses and you can ask for tips and pointers from professionals like optometrists to see if you need to take additional steps to protect your eyes, especially while working at a screen.
