We often hear that spending long hours in front of a computer screen can affect our eyesight, but it’s usually not until we start experiencing symptoms of what’s medically known as digital eye strain that we realize just how serious this condition can be and how much it can affect our visual health.
Today, it’s estimated that more than half of people who work in front of a computer for several hours a day experience digital eye strain, so it’s quite likely that you’ll notice its symptoms at some point.
While this condition isn’t chronic or irreversible, it can be uncomfortable and affect your ability to concentrate and perform well at work. That’s why it’s important to know its symptoms and how to prevent or reduce it if you’re already experiencing it.
How Does a Computer Screen Affect Our Eyes?Blinking decreases significantly when we stare at a screen, which means our eyes are exposed to intense light for extended periods, reducing proper lubrication and causing dryness.
Screens emit ultraviolet and infrared rays that can damage our vision, not just cause eye strain and irritation. This damage tends to develop after prolonged periods of exposure.
Often, the distance between our eyes and the screen isn’t ideal, forcing us to strain our vision and triggering various harmful effects.
Similarly, any existing vision problem tends to worsen with prolonged computer use. For example, if you’re nearsighted, straining your eyes during long work sessions can make the condition worse over time.
Common Symptoms of Digital Eye Strain:There are a variety of symptoms you might experience, but the most common include eye irritation, watery or red eyes, a strange gritty sensation in the eyes, recurring headaches, worsening migraines if you already suffer from them, blurred vision, fatigue and dryness, altered color perception, and double or blurred vision, among others.
Tips to Prevent or Reduce Digital Eye Strain:The first recommendation, obviously, would be to limit screen exposure, but if that’s not possible, adjust your screen so it sits slightly below eye level.
Make sure the distance between your eyes and the screen is roughly half a meter (about 20 inches), since a distance that’s too close or too far will strain your eyes as they try to focus properly.
Something important to keep in mind is to always wear special computer glasses that block ultraviolet rays, helping protect your eyes from their harmful effects.
Adjust your computer screen settings: lower the brightness to a comfortable level, use a protective screen filter, increase the contrast to make text easier to read, and clean your screen regularly.
Your workspace should have proper lighting, ideally with light coming from behind you, or natural light if available.
Remember the 30-30 rule: rest your eyes and blink for 30 seconds every 30 minutes of screen time. This gives your eyes a chance to recover from prolonged screen exposure.
Properly lubricating your eyes is an important part of eye health, so use lubricating eye drops three times a day, or as often as needed, to prevent dryness and related eye problems.
Taking care of your eye health matters, so try to avoid exposing your eyes to direct air conditioning, wind, or environments with harmful chemicals.
Don’t forget to schedule an eye exam every six months if you don’t have any existing eye conditions, or every three months if you do have a vision-related issue.
