If your eyes feel tired, dry, or blurry after a day on screens, you’re not alone. Eye strain is common for people who spend hours working on computers, tablets, or phones. The good news is that you can take simple steps to reduce eye strain and protect your vision.
Follow the 20-20-20 Rule to Reduce Eye Strain
First, try following the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This quick habit relaxes your eye muscles and helps prevent fatigue. Set a timer or use an app to remind yourself until it becomes a habit.
Take Longer Breaks to Rest Your Eyes
In addition to the 20-20-20 rule, consider taking longer breaks. For example, take a five-minute break every hour. Stand up, walk around, and allow your eyes to rest from screens. This can also help your neck and back stay relaxed while working.
Adjust Your Screen to Reduce Eye Strain
Adjusting your screen settings can make a big difference. Increase your text size if you find yourself squinting. Adjust the brightness of your screen to match the lighting in your room. If your screen feels too bright, lower the brightness, or use night mode in the evenings.
Other Tips to Help Reduce Eye Strain
Position your screen correctly. Ideally, your screen should be about an arm’s length away and the top of the screen should be at or slightly below eye level. This position allows your eyes to look slightly downward, which reduces strain.
Blink often while using screens. People tend to blink less when looking at digital devices, which can cause dry eyes. Remember to blink to keep your eyes moist and comfortable throughout the day.
You may also want to use artificial tears if your eyes feel dry, especially in air-conditioned environments. If you wear contact lenses, consider switching to glasses when working on screens for long periods.
Finally, consider using blue light filters or glasses if you spend extended hours on screens. While blue light is not the main cause of eye strain, reducing exposure in the evening may help you sleep better.
Take these steps to care for your eyes, especially if your job or hobbies require daily screen use. Your eyes work hard for you every day, and these small changes can make a big difference in your comfort and eye health over time.
Dr Spencer Charlet
Mooresville Chiropractor
704-663-7625
