In today’s digital age, many of us spend hours each day staring at screens—whether it’s for work, entertainment, or socializing. While technology has greatly enhanced our lives, it also comes with its set of challenges. One of the most common issues that people face is digital eye strain (or computer vision syndrome), which can cause discomfort and even long-term eye problems.

Below are simple ways you can take to reduce the strain on your eyes and maintain healthy vision.

1. Follow the 20-20-20 Rule

One of the most effective steps to combat digital eye strain is by taking regular breaks from your screen. The 20-20-20 rule is a simple and practical method:

• Take a 20-second break and focus on something 20 feet away for every 20 minutes.
  This quick break helps your eyes relax and refocus, preventing them from becoming overly fatigued.

2. Adjust Your Screen Position

How you place your screen can have a significant impact on your eye health. Ensure that the position of your screen is at a comfortable viewing distance and angle:

• Place your screen about an arm’s length (20-30 inches) away from your eyes.
• Position the screen top about eye level, so you’re not looking up or down for a long period.
• Make sure your screen is tilted slightly backward, reducing glare and providing a more natural angle.

3. Increase Text Size and Contrast

Straining to read small text on your screen can cause unnecessary stress on your eyes. To make it simple to your vision:

• Increase the text size in your browser or application settings.
• Ensure enough contrast between the background and the text. Light text on a dark background or dark text on a light background are generally easier to read.

4. Use Proper Lighting

Bright overhead lights and glare can make it harder for your eyes to focus, increasing the risk of strain. Make sure your work environment has appropriate lighting:

• Use soft, indirect lighting instead of bright fluorescent lights.
• Adjust your screen placement to minimize glare from windows and overhead lights.
• Use a desk lamp with adjustable brightness to help reduce eye strain.

5. Blink More Often

When you focus on a screen, you tend to blink less, leading to dryness and irritation. To prevent this:

• Make a deliberate effort to blink frequently.
• Use lubricating eye drops if you feel dryness or discomfort.
• Consider using a humidifier to keep the air in your workspace from becoming too dry.

6. Consider Blue Light Filters

Blue light emitted from digital screens can contribute to eye strain and even disrupt your sleep patterns. You can mitigate this by:

• Using blue light blocking glasses.
• Installing software or apps that reduce blue light exposure (many devices have a built-in “Night Mode”).
• Setting the display to warmer colour tones during evening hours.

7. Maintain Good Posture

Sitting in the wrong posture can contribute to eye strain, as well as neck and back pain. Ensure you’re sitting in a position that supports both your eyes and your body:

• Sit up straight with your shoulders back and your feet flat on the floor.
• Keep your head in line with your spine and avoid leaning forward.
• Take breaks to stretch and relieve tension in your muscles.

8. Regular Eye Exams

While these tips can certainly help reduce digital eye strain, it’s also important to get regular eye checkups. An eye doctor can ensure your vision is in good condition and can offer guidance on how to protect your eyes from digital strain.