Computers have become indispensable tools for work across various industries in Singapore. From office professionals and programmers to designers and students, countless individuals spend hours each day glued to their screens.
However, while computers offer numerous benefits, prolonged screen time can take a toll on your eye health. Therefore, it’s crucial to learn more about digital eye strain, its effects, and how to continue using your computer or laptop for work without further damaging your eyesight.
Understanding Digital Eye Strain
Generally, eye strain is a condition where your eyes get too tired from intense use. With digital eye strain or computer vision syndrome, your eyes become too strained from prolonged exposure to electronic screens. It can lead to a range of uncomfortable symptoms, affecting both your eyes and overall well-being.
Symptoms of eye strain may include:
- Eyes that feel sore, tired, burning, or itchy
- Watery or dry eyes
- Blurred or double vision
- Headaches
- Soreness in the neck, shoulders, or back
- Heightened sensitivity to light (photophobia)
- Trouble focusing
- A sensation of being unable to keep your eyes open
While prolonged exposure to computer or phone screens is the primary cause of eye strain, other factors can exacerbate the condition. This includes:
- Exposure to bright light or glare
- Straining to see in low lighting conditions
- Having an underlying eye issue, such as dry eyes or uncorrected vision (refractive error)
- Experiencing stress or fatigue
- Exposure to dry, moving air from fans, heating systems, or air conditioning
How to Manage Eye Strain and Protect Your Eyes from Computer Screen Light
When your work involves constantly looking at a computer or laptop screen, it can be challenging to reduce the chances of digital eye strain. However, there are certain practices or adjustments you can incorporate into your work routine that can potentially help in managing its effects. These include:
1. The 20-20-20 Rule
While there is not much research on how effective the 20-20-20 rule can be, the American Optometric Association recommends it for minimising the risk of eye strain. They recommend 15 minutes of rest after 2 hours of continuous computer use. Also, for every 20 minutes of looking at the computer screen, you should look into the distance for 20 seconds. That way, your eyes can relax.
2. Adjusting Your Workstation
Setting up your workstation to make your eyes more comfortable while using the computer can also be helpful. These are some of the ways on how to set up your workstation so you can reduce the risk of eye strain:
- Monitor Position: Typically, people find it more comfortable when their eyes are looking downward. Therefore, it’s ideal to position the screen 15 to 20 degrees below eye level (approximately 10 to 12 cm lower than eye height) from the centre of the screen. Additionally, the screen should be placed about an arm’s length away from your eyes to reduce the need for excessive focusing effort.
- Screen Brightness and Contrast: Adjust screen brightness and contrast to suit the lighting in your workspace. That way, your eyes can be more comfortable when looking at the screen while you are working.
3. Blinking Exercises
When we focus on screens or concentrate intensely, we often forget to blink regularly. Therefore, it’s important to make a conscious effort to blink regularly to minimise the risk of dry eyes. This is because blinking spreads moisture across your eyes, which helps address dryness and irritation. Try to blink fully, as partial blinking can increase eye discomfort over time.
4. Proper Lighting
Having adequate lighting in your workspace is important to minimise the risk of eye strain. As such, avoid overly bright lights, which can create glare and strain. Soft, ambient lighting that illuminates the room evenly without creating direct reflections on your screen is ideal.
Furthermore, position your monitor in a location that eliminates glare on the screen. This means it should be kept away from windows and task lights or at an area that is perpendicular from them. This is because reflected glare from your monitor can cause eyestrain.
5. Managing Screen Time After Work
After a long day of screen exposure, limiting additional screen time is essential for eye health. Try these methods to give your eyes the rest they need:
- Take Breaks: Step away from screens frequently, especially from smaller devices like smartphones, which can strain your eyes even more than larger screens. Opt for non-digital activities, such as stretching, walking, or doing a brief exercise to give your eyes a true break and allow your body to reset.
- Create a Relaxing Pre-Sleep Routine: Make sure to reduce screen time before bed to promote eye health and sleep quality. Instead, establish a relaxing bedtime routine that doesn’t involve screens, such as light stretching, listening to calming music or an audiobook, or practising mindfulness to signal to your body that it’s time to wind down.
- Adjust Indoor Lighting in the Evening: Switch to dim, warm lighting at night to avoid putting extra strain on your eyes and to promote better sleep. Using softer, ambient lighting reduces the harshness of your eyes and minimises the transition between screen and non-screen time, which can be jarring, especially in dark rooms.
Have Your Eyes Checked Regularly
Scheduling regular eye exams is essential for preserving eye health, especially if you work with computer or laptop screens daily. Comprehensive eye screenings with a trusted optometrist, like Kacee Eyecare, allow for early detection of potential eye issues, including those related to digital eye strain. During these exams, our optometrist will evaluate your eye health and provide recommendations on what you should do or wear to protect your eyes from the impact of constant screen use.
Beyond general screening, Kacee Eyecare also offers guidance on eyewear to protect your eyes from the effects of constant computer screen use. Whether you need glasses for work, myopia-correcting contacts, or progressive eye lenses, we provide a variety of options designed to address eye strain and support optimal vision.
By investing in regular eye checkups, you can protect your vision, address any emerging concerns, and ensure your eyes are equipped to handle daily computer screen time safely.
For more eye health insights, learn what is myopia and why it is a concern.