If it was said that we spend a full-workday glued to screens, would you be surprised? The truth is, adults clock in more than 7.5 hours daily staring at digital devices. As we endlessly scroll, tap, and swipe, the effects of screen time on eyes becomes abundantly clear – searing strain, parched dryness, and blurry vision that has us looking for relief. Between the insistent pings, trills, and whooshes, screens are undeniably the centerpiece of our tech-driven lives, but at what cost? The good news, you don’t have to resign yourself to a future of screen-induced discomfort, as we can rewrite the script with a toolbox of eye-saving strategies.
How to Tell If You're Experiencing Screen Time Effects?
Short-Term Effects of Screen Time On Eyes
- Dryness, watery, irritation, or redness of the eyes.
- Strain-based headaches across the forehead, and temples.
- Eye fatigue, burning, or itchiness.
- Blurry or double vision from intense focus.
- Neck, and shoulder pain leading to chronically tight muscles.
- Difficulty focusing at different distances.
Long-Term Effects of Screen Time On Eyes
- You may find that you have disrupted sleep patterns due to blue light exposure.
- May contribute to or worsen eye conditions like myopia (nearsightedness), eye focusing problems, or dry eye disease.
Eye-Saving Strategies to Reduce The Effects of Screen Time On Your Eyes
Tips For Finding Relief From Strain
1. Follow the 20-20-20 Rule for Focused Relief.
2. Adjust Your Screen Brightness and Text Size.
3. Try Eye Yoga and Blinking Exercises.
Consider using eye yoga exercises to relax and strengthen the muscles around your eyes. Examples include:
a. Palming – Soothe tightness and fatigue by rubbing your palms together to generate heat, then placing them gently over your eyes without pressure.
b. Eye Rolling – Slowly and gently roll your eyes in a clockwise direction for a few rotations, then switch to counterclockwise.
c. Near & Far Focusing – To relax the muscles that control your eye’s focus, hold your thumb 10-inches in front of your face and focus on it for 20-30 seconds. Then switch to focusing on an object in the distance.
d. Rapid Blinking – To help prevent dryness, rapidly blink for 30-seconds, then close your eyes and let them relax for 20-30 seconds.
4. Invest in Blue Light Blocking Glasses.
Ergonomic Changes to Make To Your Setup
5. Monitor Positioning.
Lifestyle Habits for Healthier Eyes
6. Prioritize Quality Sleep for Eye Recovery.
7. Stay Hydrated to Prevent Dry Eye.
8. Eat an Eye-Friendly Diet Rich in Nutrients.
Don’t let digital strain blur your world -by incorporating these practical tips and lifestyle adjustments, you can both prolong your vision and protect it from the effects of screen time. Still have questions? Book an appointment with the vision experts of Brimhall Eye Center where their experienced optometrists can evaluate your eye health and provide personalized solutions to combat digital eye strain.
