Digital Eye Strain: Effects on Your Vision and How to Relieve It

Technology is an intrinsic part of our daily lives––we rely on screens for work, communication, and entertainment. Studies show that the enmeshment of technology in our lives has resulted in 90% of computer users developing digital eye strain. At Eyesight.sg, we want to help you understand the effects of digital eye strain and provide practical solutions to protect your vision.

What is Digital Eye Strain?

Digital eye strain, also known as computer vision syndrome, occurs when your eyes become fatigued from prolonged screen use. The symptoms of digital eye strain can include:

• Dry, irritated eyes: Staring at screens reduces your blink rate, which can cause your eyes to become dry and uncomfortable.
• Blurry vision: Extended screen time can make it harder to focus, leading to temporary blurry vision.
• Headaches: Eye strain from screen use often leads to tension headaches, particularly around the forehead and temples.
• Neck and shoulder pain: Poor posture while using screens can cause discomfort and pain in the neck and shoulders.
• Increased sensitivity to light: Prolonged screen exposure can make your eyes more sensitive to light, particularly in low-light environments.

How Does Prolonged Screen Time Affect Eye Health?

When you use digital devices for extended periods, your eyes must constantly adjust to the changing images and light levels, which can be tiring. Additionally, screens emit blue light, a type of high-energy visible light that can contribute to eye strain and may disrupt sleep patterns. Over time, this can lead to more severe issues such as chronic dry eye, increased risk of myopia (nearsightedness), and potential damage to the retina.

Easy Insider Tips to Reduce Digital Eye Strain

There are several applicable eye care tips for those concerned about or suffering from digital eye strain:

1. Follow the 20-20-20 Rule

The 20-20-20 rule is a simple and effective way to give your eyes a break from screen time. Every 20 minutes, take a 20-second break and look at something 20 feet away. Set a timer on your phone or computer to remind you to take these regular breaks throughout the day.

2. Make Ergonomic Adjustments

Adjusting your workspace can make a big difference in reducing eye strain and preventing neck and shoulder pain. Here are some ergonomic tips to consider:

• Position your screen: Place your screen about an arm’s length away from your eyes, with the top of the screen at or just below eye level. This position helps minimize strain on your eyes and neck.
• Adjust lighting: Ensure your workspace is well-lit to reduce glare on your screen. Position your monitor to avoid reflections from windows or overhead lights.
• Use a comfortable chair: Choose a chair that supports your lower back and promotes good posture. Keep your feet flat on the floor and your knees at a 90-degree angle.

3. Use Blue Light Filters

Blue light from screens can cause digital eye strain and may interfere with sleep patterns by disrupting your natural circadian rhythm. Blue light filters, which can be found as screen protectors or built into glasses, help reduce exposure to blue light. At Eyesight.sg, we offer a range of blue light-filtering glasses that can help minimize eye strain and protect your eyes from the harmful effects of blue light.

4. Blink More Often and Stay Hydrated

Blinking regularly is essential to keep your eyes moist and prevent dryness. Make a conscious effort to blink more frequently when using screens. Staying hydrated by drinking plenty of water can also help maintain tear production and prevent dry eyes.

5. Schedule Regular Eye Exams

Regular eye exams are crucial for maintaining eye health, especially if you spend a lot of time in front of screens. At Eyesight.sg, our comprehensive eye exams include assessments for digital eye strain and other vision problems related to screen use. Our experienced optometrists can recommend personalized solutions to reduce eye strain and protect your vision.

Protect Your Eyes from Digital Eye Strain

Digital eye strain is a common issue in our technology-driven world, but with the right strategies, you can reduce its impact on your vision. At Eyesight.sg, we are committed to helping you maintain healthy eyes and clear vision. Contact us at 8809 5996 to schedule an eye exam or to learn more about our blue light-filtering eyewear and other solutions for digital eye strain in Singapore.