The pandemic brought with it intense changes to many aspects of our lives, but the worldwide shift to an entirely digital lifestyle is arguably the most significant one. Almost overnight, schools switched to online classes and in-person meetings were swapped with zoom calls. As parts of our world slowly begin to open up, many of our social interactions continue to take place behind a screen.
Our increased online presence has been important in allowing us to stay connected. However, it has also impacted our health, or more specifically, our eyes. On average, people blink 15 to 20 times per minute, but when we stare at our computers, we end up blinking 66% less.
Admit it, you spend most of your daily working hours looking at a computer screen. Then, to relax after work, you continue to use digital screens, browsing social media, or playing games on your computer, phone, or console. The substantial increase in digital device usage has led to an increase in digital eye strain (DES), also known as Computer Vision Syndrome. Although it isn’t always dangerous, eye strain or fatigue is uncomfortable, and encompasses a range of ocular and visual symptoms. Some of the symptoms include: eye strain, blurred vision, headaches, eye redness, dry eyes. and neck and back pain.
Research suggests its prevalence maybe 50% or more among digital device users. After all, humans didn’t evolve to stare at bright screens all day, and now, we’re suffering the consequences.
One of the main culprits of DES is blue light. Ever wondered why the sky looks blue to us? The sun emits blue light wavelengths, but this is natural blue light. The devices that we use – phones, laptops, TV or even LEDs – emit a strong, artificial blue light. Constantly looking at our screens, especially in the dark, or for long periods of time, has the potential to permanently damage the retina and cause vision related issues. But how can we prevent this? Here are five things you can do to help prevent digital eye strain:
Use lubricating eye drops
There are many options out there when it comes to lubricating eye drops or artificial tears. Dry or itchy eyes caused by DES can increase blurry vision and headaches, and wetting them often will help reduce these symptoms. Consult your doctor if needed to prevent this and avoid sitting directly in front of the aircon or a fan to lessen your symptoms. For more information on selecting products to replenish the watery component of the tear film in your eyes, read here.
Tilt your screen downwards
Reduce the glare of your screen on your eyes – which often contributes to DES – by tilting your screen slightly downwards. This can help reduce the amount of harmful blue light entering your retina, a thin layer of tissues at the back of your eye that senses light and helps you see things. You can also purchase blue light glasses to protect your eyes as well as a blue light-blocking screen protector for your laptop.
Set your device to night time preferences
We are all guilty of ‘doom’ scrolling through social media late at night, but the blue light emitted from your phone is impacting your sleep cycle. The blue light impacts your circadian rhythm, which helps you regulate a wide range of functions, including your sleep cycle. Increased exposure to blue light can suppress melatonin, the hormone that signals to your brain that it’s time to sleep. Turning on the warm scale on your devices can help improve your sleep cycle and in turn, your overall health and happiness.
Use the 20-20-20 rule
When you’re working while looking at a screen, take a break every 20 minutes. The 20-20-20 rule states you should then look at an object 20 meters away for 20 seconds, giving your eyes a chance to relax. This allows the muscles in your eyes that need to contract to focus on things that are up close – aka your screen – to relax.
Moderation matters
Still, too much time with digital devices can cause problems. DES often leads to dry eyes and places an extra burden on muscles that keep the eye in focus. Also, you don’t blink as frequently when looking at devices, resulting in a faster evaporation of the film tears that protect the surface of the eye. This can cause minor eye irritations (i.e. burning and stinging).
If you’ve felt the nagging pain behind your eyes after staring at your devices all day, you’ve probably experienced DES, too. Consider hiring a Virtual Assistant to take mundane and repetitive, administrative tasks out of your hands, allowing you a few spare hours in your work day to spend off your devices, helping you to avoid eye damage. For an inside perspective on how your work life would change for the better with a virtual assistant, read our interview with one of our amazing VAs here.
As we continue to shift into a hybrid reality following the pandemic, remember that prevention is key. Practicing these steps – even if you haven’t experienced symptoms of DES – will help you to prevent any future complications and protect your eyes in the future.
