In Worcester, many adults and children are spending unprecedented hours in front of computers, tablets, and smartphones. While digital devices help us work, learn, and connect, prolonged screen time can negatively affect eye health. Overexposure can lead to digital eye strain or computer vision syndrome, causing symptoms such as:
- Headaches
- Eye fatigue or strain
- Blurred vision
- Dry or irritated eyes
- Red eyes
- Insomnia or sleep disturbances
Fortunately, there are steps you can take to reduce eye strain and maintain healthy vision while staying productive and connected.
1. Blink Frequently
When focusing on screens, people blink 30–50% less than normal. Blinking lubricates the eyes and protects against dryness, irritation, and red eye. Make a conscious effort to blink more often when working on digital devices.
2. Follow the 20-20-20 Rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds. This simple exercise relaxes your eye muscles, reduces fatigue, and keeps your eyes healthy during long periods of screen use.
3. Maintain Proper Screen Distance
Your eyes work harder when focusing on close objects. Keep monitors or tablets at arm’s length, roughly 25 inches from your face, to reduce strain. Adjust the height so that your eyes naturally look slightly downward.
4. Mind Your Lighting
Ensure ambient lighting matches the brightness of your screen. Extreme contrast, such as using a bright screen in a dark room, can worsen eye strain. Consider using softer lighting or reducing screen brightness to minimize glare.
5. Take Regular Breaks
Incorporate “screen-free” time throughout your day. Encourage activities that don’t require digital devices, like reading physical books, drawing, doing puzzles, or engaging in physical activity. This helps both eyes and the mind rest.
6. Limit Device Use Before Bed
Blue light from screens can disrupt the circadian rhythm and interfere with sleep. Avoid screens one to two hours before bedtime, or use nighttime/blue light filters to minimize exposure.
7. Use Proper Eyewear
For frequent screen users, consider anti-glare or blue light glasses, or speak with your eye doctor about contact lenses that reduce glare and digital eye strain. Protecting your eyes with the right eyewear can dramatically improve comfort and visual clarity.
Final Thoughts
While technology is a necessary part of modern life, taking precautions can preserve your eye health and reduce fatigue. Combine frequent breaks, proper lighting, protective eyewear, and healthy habits to maintain your eyes in peak condition.
At Eyeson Group, we provide comprehensive eye care services and can guide you on the best solutions to protect your vision from the effects of prolonged screen time. We proudly serve patients in Worcester, Randolph, Lincoln, and Cranston. Schedule an appointment today to ensure your eyes stay healthy and comfortable.