Get Rid of Digital Eye Strain With These Simple and Effective Tips Approved By Experts | Health


As the pandemic blurs the lines between work and home and our lives become increasingly dependent on screens, it’s only natural that our eyes take the brunt of our largely digital life. Digital eye strain in adults and children alike is not surprising that it has become common, so it’s important to take care of your precious eyes before it’s too late.

Digital eye strain is basically a group of eye and vision problems resulting from prolonged use of a computer, tablet, or cell phone. Many people experience eye discomfort and vision problems when they are glued to digital screens for long periods of time.

So, if you experience redness, discomfort, blurred vision, or dry eyes, you should follow these tips to avoid developing eye problems.

ALSO READ: World Sight Day: 7 Simple Tips To Keep Your Eyes Healthy

Dr Jyoti Shetty, Consultant – Ophthalmology, Manipal Hospitals Old Airport Road, Bengaluru, in a phone conversation with HT Digital shares with us some very effective tips on getting rid of or drastically reducing digital stress.

Dr Shetty suggests consciously blinking your eyes when working long hours and taking a two minute break every half hour to make sure our tears are replenished. The ophthalmologist also advises us to switch the setting of our mobile screen to reading mode to avoid harmful blue light.

Here are some more tips from Dr Shetty for keeping your eyes healthy:

Do your eye exam

With the pandemic-induced work from home and online course scenario, people will tend to have a kind of digital eye strain due to extended screen hours using fairly closely related gadgets. Typically, over a long period of time, patients or individuals will experience problems such as headache, eye strain, pain, redness, blurred vision at certain distances. Other associated symptoms would be stiff neck, shoulder pain, etc. It is always wiser to have an eye exam. While you cannot completely eliminate digital voltage, you can reduce it significantly.

“The reason you should see an ophthalmologist is that you might have uncorrected eyeglass power that you don’t know about and because of this continuous visualization that could create this eye strain. Using gadgets at very close range can create certain eye problems – coordination and muscle movement, ”says Dr. Shetty.

Blink your eyes

When we watch the screen continuously, we forget to blink. When we don’t, our tears aren’t replenished, which could cause dry eyes and worsen pain, tearing, or blurry vision.

“Learn to blink a little more consciously as you work on your monitor so that your tears are replenished. While some dryness is inevitable, keep a bottle of tear substitutes that have good preservatives. three times a day as an eye moisturizer, it will help decrease the pain and redness in the eyes that you feel towards the end of the day, ”says Dr. Shetty.

Get your right angle of view

Ideally, gadgets should be located an arm’s length away, about 20-28 inches from the eye. The height of the screen should be about four inches below eye level, which is not very low. There are people who keep iPads, laptops on their knees and continually bend their necks while watching, which contributes to all the problems. Use your laptops or tablets as a desktop computer. Level them up using certain books or keep them on a table. Sit absolutely straight with your neck extended and not bent.

Reduce screen glare

The brightness of the screen should be similar to the brightness of the room you are sitting in. It shouldn’t be much different from the surrounding light. The best way to adjust this is to keep your contrast at 100%, keep your lighting at the lowest level, and slowly increase the lighting so that it is at a comfortable level and matches the lighting in your room. .

Never work in the dark

“Don’t lie on your bed, turn off the room lights and depend on the screen lighting. This is not good. Also, the light in the room should ideally be above your room. It shouldn’t fall on the screen or in front of you or fall into your eyes, warns Dr. Shetty.

How to avoid blue light from screens

“There is a lot of talk about using blue light filters on your screen to cut off the blue light emitted by screens. I do not recommend blue light filters on your glasses as it is a permanent addition and a certain amount of light. blue is needed for various physiological functions of the brain, so the best way is to put a blue light filter on your monitor. Your mobile, iPad, has a reading mode option which is nothing more than an option. Blue light filter, turning it on would cut and reduce the amount of blue light emitted by the screen.

20-20-20 rule

The 20-20-20 rule is to look at a target 20 feet away every 20 minutes of work for 20 seconds. To avoid straining your eyes, after every half hour of continuous work on the monitor, stop and watch something from a distance of 20 feet. “Look out the window, look at a bird or a tree, focus on that topic for about two minutes and come back to work. It will help relax constantly strained muscles. It will go a long way in reducing visual stress,” says Dr. Shetty.

Get some sun

Most children stay indoors and their exposure to the sun is very low. “Early morning sun exposure is important. When children went to school, they spent time outdoors even during the commute, which is essential for the ideal eyeball growth. Nowadays, many children wear glasses because of the time spent in front of a screen. and less sun exposure. Numerous studies prove the same. Children can consciously play on the balcony or patio in the morning until the pandemic stress subsides. This would provide the amount of sunlight needed for their growth, ”says Dr Shetty.

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