Reducing Eye Strain from Digital Devices: Tips for a Healthier Screen Time

Aug 1, 2023

Avon Vision Associates 860-677-6444

New Hartford Eye Associates 860-379-7183

Digital devices have become such an integral part of our lives that it’s become hard to imagine a day without them. From smartphones to laptops to tablets, we spend hours on end looking at screens that emit blue light, which can cause significant strain on our eyes. While it’s impossible to eliminate our use of digital devices, there are measures we can take to reduce eye strain and improve our screen time habits. 

1. Adjust your device settings 

Most digital devices have features that can reduce eye strain, such as night mode or blue light filters. By activating night mode, the brightness of your screen decreases, making it much easier on the eyes in low-light environments. And the blue light filter reduces the amount of blue light emitted from your screen, which is known to cause eye strain and disrupt sleep patterns. 

2. Practice the 20-20-20 rule 

The 20-20-20 rule is a guideline recommended by eye care professionals to give your eyes regular breaks and reduce the strain caused by continuous screen use. It’s easy to remember: every 20 minutes, take a 20-second break and focus your eyes on an object at least 20 feet away (or as far as possible). This helps your eye muscles relax and prevent eye fatigue. You could also use this break to look away from your device, blink your eyes, do some eye exercises, or take a short walk. 

3. Increase font size and contrast 

If you tend to squint or strain your eyes to read, it’s time to increase the font size. You can also adjust the contrast, so characters appear more clearly. Increasing the text size and contrast can help you read comfortably for a more extended period and reduces eye strain. 

4. Ensure proper screen placement 

The distance and angle of your device screen placement can impact how much strain is put on your eyes. Position your device at a comfortable distance, generally within arm’s length. This allows your eyes to focus more easily and reduces the need to strain or squint. 

Additionally, the center of the screen should be at or slightly below eye level. Tilting the screen too far upward or downward can strain your neck and lead to discomfort. Finding the right angle helps maintain a natural and relaxed posture, preventing neck pain. 

5. Visit the eye doctor regularly 

Lastly, it’s important to schedule regular eye exams with a qualified optometrist. If severe eye strain persists, the optometrist can provide better recommendations, such as contact lenses or glasses specific for digital device use. Most of the time, prescription lenses can provide relief from excessive eye strain. 

Reducing eye strain from digital devices is essential for better eye health. With these tips, you can alleviate discomfort and maintain good eye health. Give us a call today in Avon or Hartford to schedule an appointment and for more recommendations on how you can keep your eyes healthy.