During the COVID-19 lockdown and with the need for social distancing we are fortunate to be able to connect with others via digital media. Whether it be because we are now working from home and having a myriad of Zoom meetings with our teams, catching up with friends and family on social media platforms and let’s not forget the online shopping- our eyes have suddenly been thrust into an even more digital environment than before.
Not to mention our kids who are either having video catch ups with their teachers and class mates, video calls to friends on messenger, online schooling and even dance lessons but also amusing themselves watching movies and playing computer games while we are busy working on our own devices!
With this sudden increase in device use, it is timely to consider computer vision syndrome. This can cause a number of symptoms;
1. Eye strain- tired or sore eyes
2. Headaches, neck or shoulder pain
3. Dry, gritty, itchy or even red eyes
4. Blurred or double vision at either near or far
5. General fatigue
6. Sleep disruption or the feeling of being ‘wired’
Just like our body, our eyes like to move. So being stuck in one position for too long can cause fatigue, spasm or discomfort. Furthermore, our blink rate reduces during screen use, leading to tear film instability, dryness of the delicate eye surface and even blurred vision.
Blue light emitted from devices disrupts our diurnal cycle by suppressing melatonin production- this basically tells our internal clock that it is morning and time to get up! Aargh! No wonder I find it hard to sleep if I spend my evening on the computer!
Furthermore, at a cognitive level, our brain prefers to read from a book - with neuroscience telling us when reading from a screen we tend to skim or dart around a web page, whereas when we read from paper we use a practice known as ‘deep reading’ whereby we become totally immersed in the meaning and information of the words. This leads to better data retention or plot recognition.
Some quick tips to help you with your screen use
Go old school- It can be more relaxing and engaging for us and our children to print out a hard copy of what you are having to read. And don’t forget the joy of reading a book to help relax before bed time.
The 20-20-20 rule; After 20 minutes of screen time, look into the distance 20 feet ( or 6 metres!) for 20 seconds.
10 blinks- during your mini break, take 10 slow deliberate blinks
Think posture- ensure your feet are flat on the floor, with knees at right angles. Ensure your desk is at such a height that your forearms make a right angle with your elbow.
Screen height- to optimise your eye muscle and neck comfort, the centre of your screen should be at a 30 degree angle below your direct straight-ahead line of sight.
Cut the glare- avoid using a screen outdoors and avoid a window or other glare source either directly in front of or behind your screen.
Optimise your vision- ensure your eyesight is the best it can be- when able, see your optometrist to check your vision and your prescription.
Blue Light Reduction- there are several options which protect the eyes from these high energy light waves; Transitions Gen 8, Crizal Prevencia and Smart Blue Filter. With each option offering slightly different benefits. Talk to your optometrist, about what option is best for you and your lifestyle.