Prolonged screen time has become an inescapable part of our daily routines, whether for work, study, or leisure. However, spending extended hours in front of screens can lead to a common yet often overlooked issue: eye strain. This discomfort can manifest in various forms, including headaches, blurred vision, and dry eyes, ultimately affecting productivity and overall well-being. To help you navigate your digital day without the strain, we’ve compiled six proven tips to keep your eyes comfortable and healthy during those long screen sessions.

1. Invest in Blue Light Glasses

Blue light glasses filter out blue light from digital screens, linked to eye strain and potential retina damage. Wearing these glasses reduces blue light exposure, helping alleviate symptoms like headaches, dryness, and blurred vision. Additionally, blue light can disrupt sleep by suppressing melatonin production, the hormone that regulates sleep.

By blocking blue light, these glasses can also contribute to better sleep quality, mainly if you use screens before bedtime. When choosing blue light glasses, look for lenses that block a high percentage of blue light, and consider options with anti-reflective coatings to reduce glare from screens and other light sources. A small investment in a quality pair of these glasses can make a significant difference in keeping your eyes comfortable during long screen sessions.

2. Practice the 20-20-20 Rule

Practicing the 20-20-20 rule is an effective method to combat eye strain caused by prolonged screen time. The principle is simple: every 20 minutes, take a 20-second break and look at something 20 feet away. This brief interruption relaxes your eye muscles and reduces the constant focus stress that screens demand. 

Implementing this rule minimizes the risk of developing symptoms such as eye fatigue, dryness, and blurred vision but also encourages regular breaks that can improve overall productivity. Setting a timer or using reminder apps can help you stay consistent with this practice. Additionally, during your 20-second break, make sure to blink frequently to rehydrate your eyes and prevent dryness.

3. Adjust Screen Brightness and Contrast

Another factor contributing to eye strain is your screen’s brightness and contrast settings. Bright screens can cause glare, while low contrast settings can make reading or viewing content on screens challenging. Both of these factors can lead to eye strain and discomfort.

To find the best eye balance, adjust your screen’s brightness and contrast according to your environment and preferences. In a dark room, lower the brightness to reduce glare. If you’re outside in bright sunlight, increase it for better visibility. Finding the right settings can greatly reduce eye strain and improve visual comfort.

4. Take Regular Screen Breaks

In addition to practicing the 20-20-20 rule, taking regular breaks from screens is crucial in preventing eye strain. Taking a short break every hour or so allows your eyes to rest and recover from the constant stimulation of digital screens. During these breaks, look away from your screen and focus on distant objects or perform simple eye exercises like blinking and rolling your eyes.

Furthermore, using the Pomodoro technique can help you structure your breaks effectively. This time management method involves working for 25 minutes, followed by a 5-minute break. After completing four work sessions, take a more extended break of 15-20 minutes.

5. Practice Proper Screen Ergonomics

The screen position and posture while using screens can also impact eye strain. Ideally, the top of your screen should be at or slightly below eye level, allowing you to look down at the screen without straining your neck and shoulders. Additionally, sitting too close or far from the screen can cause eye discomfort.

Adjust your workspace setup accordingly to maintain proper screen ergonomics. Consider using a monitor stand or raising your laptop with a stack of books to align it with your eye level. Sit at a comfortable distance from your screen, ideally arm’s length away. Alternatively, a laptop stand can help elevate your device to a more ergonomic height and reduce neck strain.

Making these simple adjustments can reduce strain on your eyes, neck, and shoulders while using screens for extended periods.

6. Keep Your Eyes Hydrated

Keeping your eyes hydrated helps prevent eye strain. Prolonged screen time can cause dryness from less blinking and blue light exposure. Blink often when using screens, especially during breaks. Also, include Omega-3-rich foods like salmon and chia seeds in your diet to improve eye lubrication.

Moreover, using artificial tears or eye drops explicitly designed for dry eyes can provide relief and keep your eyes hydrated. Keep these drops handy, especially if you work in a dry or air-conditioned environment. Keeping your eyes moisturized can reduce irritation and discomfort caused by prolonged screen time.

In today’s digital era, prolonged screen time is part of our daily lives, posing challenges for eye health. It’s essential to address these to keep our eyes comfortable and functional proactively. By adopting healthy screen habits and caring for our vision, we can reduce the negative effects of extended screen exposure. Remember, protecting your eyes now can lead to better long-term health, enabling you to enjoy modern technology without eye strain.