Reduce your digital eye strain anytime, anywhere with these 8 tips!
1. ADJUST LIGHTING
Having too much bright light often causes eyestrain, whether it is from your surroundings or from the digital screen itself.
If possible, position your screen so that you are beside a window instead of having one in front or behind you. Close all drapes and blinds that are letting in unnecessary light and be sure to use low intensity bulbs for all interior lighting.
Use the white background of this web page to adjust the lighting on your screen. It is best to adjust the light levels to be similar to that of your surroundings. If the screen looks as if it is a light source then it is too bright. If the screen looks dim and grey then the screen is not bright enough.
2. REDUCE GLARE
Glare from bright walls, or reflections on computer screens can also cause digital eyestrain. To reduce this, consider installing an anti-glare screen on your monitor. If you are someone who wears glasses, you can also consider investing in an anti-reflective (AR) coating for your lenses. This coating reduces reflective glares by reducing the amount of light that bounces off the front and back of your eyeglass lenses.
3. ADJUST TEXT SIZE AND CONTRAST
Adjust the size of your text for comfort. If you are squinting because the font size is too small, adjust accordingly. Also consider the contrast of your texts. Remember black text on a white background is usually the best combination for optimal comfort.
4. FIX COLOUR TEMPERATURE
Colour temperature describes the spectrum of visible light emitted by a colour display. Short-wavelength visible light known as blue light is more straining to the eye than longer- wavelength hues like orange and red. By reducing the colour temperature of your display you are lowering the levels of blue light being emitted therefore you will have better long term viewing comfort.
5. BLINK MORE
Blinking moistens the eye to reduce irritation and dryness. People blink about one-third as often while staring at a digital screen for a prolonged period of time. According to studies, the blinks that are done while staring at a digital screen are only partial blinks, where the lid doesn’t fully close.
To reduce the risk of dry eyes while looking at digital screens, try this: every twenty minutes, blink slowly ten times. This will re-wet the eyes and reduce dryness.
6. DO EYE STRENGTHENING EXERCISES
A lot of eyestrain comes from focusing fatigue. To reduce the risk of tiring your eyes out follow the 20-20-20 rule. Every 20 minutes, look approximately 20 feet away for about 20 seconds. By doing this you are relaxing the focusing muscle in your eyes and reducing fatigue.
Another great exercise to reduce eye fatigue is to look at a distant object for 10-15 seconds and then look at a close object for 10-15 seconds. Repeat this eye exercise about ten times. By doing this you are reducing the risk of your focusing ability to ‘lock-up’ after staring at a screen for too long.
7. BREAK OFTEN
If possible, take micro breaks of five minutes each. By stepping away from your computer for five minutes a few times a day, you will not only reduce the stress on your eyes but also on your body.
During your break stand up and stretch out your arms, legs, back and neck. This will reduce muscle fatigue and tension.
CONSIDER EYEWEAR FOR YOUR COMPUTER
For ultimate comfort you may want to invest in a pair of customized computer glasses that have specialized lenses to reduce glare and light levels. Discuss with your optometrist to find out which lenses will suit your situation best.
If you have further concern on the digital eyestrain you may be experiencing daily, book an appointment with Dr. D’Orio and Associates today!