Since the lockdowns I have certainly seen an increase in digital eye strain (otherwise known as computer vision syndrome). Affecting both adults and children alike, it is not surprising that our eyes and bodies have suffered from the sudden adjustment to increased time spent on screens and digital devices.
COVID-19 restrictions have seen digital devices being used for almost all aspects of daily living; education, work, shopping, entertainment, healthcare appointments and even socialising and extra-curricular activities.
Symptoms of Digital Eye Strain;
· Headache
· Tiredness
· Red or dry eyes
· Blurred or unstable vision
· Light sensitivity
· Sleep disturbance and mood changes
· Myopic shift
· Increase in myopia
It is apparent that our r visual system is designed for the natural outdoor environment with prolonged close work having a correlation with myopia or short sight development and progression. Conversely time spent outdoors and being exposed to natural sunlight reduces risk of myopia development.
What can you do to help?
Take a break
While we can’t ditch the screens all together, there are some steps that can be taken to reduce digital eye strain and myopia risk;
· The 20-20-20 rule; every 20 minutes look into the distance ( 20 feet or meters) for 20 seconds. If this is unrealistic; set a timer to take a break every hour.
· Use this time to take 10 slow complete blinks
· Make a list of non-digital task such as hanging out the washing, taking a walk around the block, play with the dog, fold the washing or empty the dishwasher!
· Take meal breaks away from your screen
· Switch off screens at least 1 hour before bed time
Look at your workstation
The bigger the better when it comes to screen size; a computer is better than a tablet and this in turn is better than a phone
Increase the font size and distance to your screen- keeping hand held devices at least your elbow length away
Reduce screen brightness, setting the blue light filter (night shift), to turn on each evening.
Avoid using screens in dark rooms
Change your room lighting to the warmer tones (the cooler/whiter the light the more high energy blue light exposure which can disrupt our circadian rhythm)
Change it up
· Try an audio book instead of an e book
· Listen to a pod cast
· Make phone calls rather than texting or email
· Swap electronic games for old school puzzles, cards and board games
In my experience, increased screen time can reveal any underlying vision or focusing issue; thus if you are experiencing symptoms it is worth visiting your optometrist to check your vision, focus and eye co—ordination. You want your vision to be the best it can be to reduce any unnecessary effort required to maintain clear vision.
Make small positive changes which are achievable for your individual situation and visit us for a comprehensive eye exam if you are experiencing any of the symptoms mentioned.