Eye Care Tips for Individuals with Round-the-Clock Screen Time

 

In today's digital age, many of us find ourselves glued to screens for hours on end, whether it's for work, entertainment, or staying connected with the world. This relentless screen time can take a toll on our eyes, leading to discomfort, fatigue, and potentially long-term eye health issues. If you're one of those individuals with a 24/7 screen habit, it's crucial to prioritize eye care to maintain good vision and overall eye health. In this blog, we'll explore some valuable eye care tips to help you protect your eyes in the age of screens.

1. Follow the 20-20-20 Rule

One of the most effective ways to combat digital eye strain is by practising the 20-20-20 rule. Every 20 minutes, take a 20-second break and focus on something at least 20 feet away (Talens-Estarelles et al., 2023). This simple habit helps relax the eye muscles and reduce strain. It is vital that every individual must follow this eye care tip.

2. Adjust Your Screen and Workspace

Proper ergonomics can make a significant difference. Ensure your screen is at eye level and about 20-24 inches away from your eyes. Tilt the screen slightly to minimize glare. Adjust your chair and desk height so you can maintain good posture and reduce neck and shoulder strain.

3. Adequate Lighting Is Key

Optimize your workspace with adequate lighting. Avoid glare from windows and overhead lights. Use task lighting to illuminate your workspace without causing reflections on the screen. Well-distributed, indirect lighting is ideal for reducing eye strain.

4. Blink Regularly

When we're focused on screens, we tend to blink less frequently, leading to dry eyes. Make a conscious effort to blink regularly. Blinking helps moisten the eyes and prevent dryness.

5. Use Artificial Tears

If you experience dry eyes or discomfort, consider using lubricating eye drops or artificial tears (Labetoulle et al., 2022). These can provide quick relief and help maintain eye moisture.

6. Adjust Screen Settings

Tweak the settings on your devices to reduce eye strain. Increase text size, adjust contrast, and use blue light filters or night mode settings to decrease your exposure to blue light, which can interfere with your sleep patterns.

7. Mind Your Posture

Maintain good posture while working on screens. Sit with your feet flat on the ground, keep your back straight, and use ergonomic furniture to reduce strain on your neck and shoulders.

8. Take Regular Breaks

In addition to the 20-20-20 rule, take regular breaks throughout the day to rest your eyes and stretch your body. Even a five-minute break every hour can make a substantial difference in eye comfort.

9. Stay Hydrated

Drink plenty of water to stay hydrated. Proper hydration helps maintain eye moisture and overall eye health.

10. Schedule Regular Eye Exams

Don't neglect your eye health. Schedule regular eye check-ups with an optometrist to monitor your vision and eye health. This is especially important if you spend a lot of time in front of screens.

11. Consider Blue Light Glasses

Blue light-blocking glasses or screen filters can reduce your exposure to the harmful blue light emitted by screens, helping to alleviate eye strain.

12. Reduce Screen Time

While it may not be possible to eliminate screens from your life entirely, try to limit unnecessary screen time during your leisure hours. Give your eyes some well-deserved rest.

13. Eat Colourful & Healthy 

For individuals with extensive screen time, prioritize foods rich in nutrients like vitamin A (carrots, sweet potatoes), vitamin C (citrus fruits), vitamin E (nuts, seeds), and omega-3 fatty acids (fatty fish) as mentioned by Dr. Priyansha Chatterjee. These nutrients help combat digital eye strain and maintain eye health. Include leafy greens and colourful fruits for antioxidants like lutein and zeaxanthin to protect against screen-induced eye fatigue.

Conclusion

In our screen-centric world, taking care of your eyes is paramount. By following these eye care tips and making them a part of your daily routine, you can reduce the strain on your eyes and maintain healthy vision. Remember, your eyes are precious, and investing in their well-being today will pay dividends in the future. So, give your eyes the care they deserve and enjoy clear, comfortable vision in the digital age.

Reference list

1. Chatterjee, P., 2023. Eye Care Tips for Adults (no date) DocTube. Available at: (Accessed: 21 September 2023).

2. Labetoulle, M., Benitez-del-Castillo, J.M., Barabino, S., Herrero Vanrell, R., Daull, P., Garrigue, J.S. and Rolando, M., 2022. Artificial tears: biological role of their ingredients in the management of dry eye disease. International Journal of Molecular Sciences, 23(5), p.2434.

3. Talens-Estarelles, C., Cerviño, A., García-Lázaro, S., Fogelton, A., Sheppard, A. and Wolffsohn, J.S., 2023. The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact Lens and Anterior Eye, 46(2), p.101744.

 

How can I reduce eye strain when working long hours on a computer?

 

   

To minimize eye strain, follow the 20-20-20 rule (take a 20-second break every 20 minutes, looking at something 20 feet away). Ensure proper screen positioning, good lighting, and blink frequently. Consider blue light filters and artificial tears if needed.

 

 

Are there specific foods that can help protect my eyes from screen-related issues?

 

   

Yes, foods rich in vitamin A (e.g., carrots, sweet potatoes), vitamin C (e.g., citrus fruits), vitamin E (e.g., nuts, seeds), and omega-3 fatty acids (e.g., fatty fish) support eye health. Leafy greens and colourful fruits provide antioxidants like lutein and zeaxanthin.

 

 

What can I do to prevent long-term eye damage from extensive screen use?

 

   

In addition to following eye care tips, consider regular eye check-ups, adjusting screen settings, taking frequent breaks, practising good posture, and reducing overall screen time. Protect your eyes from excessive UV exposure and maintain a healthy lifestyle.