What is digital eyestrain?

In our modern society, the frequent use of screens has become ubiquitous. This has led to the emergence of an increasingly widespread problem: digital eye fatigue. Also known as computer vision syndrome, this condition is characterized by eye fatigue and vision deterioration resulting from prolonged exposure to digital devices such as smartphones, tablets, and computers. Digital eye strain differs from classic eye fatigue because of its specific screen-related causes.

Why is it important?

Preventing and reducing digital eye strain is critical to maintaining your long-term vision health. Visual fatigue can lead to a variety of annoying symptoms such as irritated eyes, blurred vision, headaches, dry eyes, and light sensitivity. By adopting healthy habits and following these tips to prevent digital eye strain, you can improve your visual comfort and maintain good eye health.

Digital Eye Fatigue Symptoms

Recognize the symptoms

Knowing how to identify the symptoms of digital eye strain is essential. Here are some common signs to look out for:

1. Irritated or sore eyes: You may feel a burning, tingling, or discomfort in your eyes.
2. Blurred vision: Your vision may become blurry or distorted during or after prolonged screen use.
3. Headaches: You may experience headaches, which are often localized to the temples or forehead.
4. Dry eyes and watery eyes: Your eyes may become dry, accompanied by a tingling sensation, but they may also be excessively watery.
5. Light sensitivity: You may become hypersensitive to light, experiencing increased discomfort or pain in bright light.

When should action be taken?

If you experience these symptoms during or after regular screen use and they persist, it is important to take steps to maintain your vision health and reduce digital eye fatigue.

Contributing Factors

The computer and the screens

Computer screens and other digital devices contribute to digital eye fatigue in a number of ways. First, staring intently at a screen for extended periods of time constantly puts strain on your eye muscles, leading to additional fatigue. In addition, your blinking may decrease when you are absorbed by a screen, which in turn reduces the natural lubrication in your eyes and makes them drier. Finally, the blue light emitted by digital device screens can also cause additional eye fatigue.

Lighting and reflections

The environment in which you use your screens also plays a role in digital eye fatigue. Inadequate ambient lighting, including lighting that is too low or too bright, can increase eye fatigue. Additionally, reflections and glare generated by surrounding lighting or reflective surfaces on or around the screen can also contribute to visual fatigue.

Adopt good visual hygiene

Avoid spending too much time in front of a screen

One of the best ways to prevent digital eye strain is to limit your screen time. Try to reduce the amount of time you spend in front of screens, whether it's for work, play, or social media. Schedule regular screen-free periods into your day, giving yourself breaks where you can relax or do other activities that don't involve using a digital device.

Follow the 20-20-20 rule

To reduce eye strain, follow the 20-20-20 rule: Every 20 minutes, look at an object that is at least 20 feet (about 6 meters) away for at least 20 seconds.

During these breaks, remember to blink regularly. Blinking is a natural mechanism that helps lubricate and refresh the eyes by distributing tears across the ocular surface. When you're staring at a screen, you tend to blink less often, which can lead to dry eyes and increased fatigue.

To remedy this, make it a habit to consciously blink every few minutes when using a screen. This will stimulate tear production and help keep your eyes hydrated. You can also think about using visual reminders or apps to remind yourself to take breaks and blink regularly.

Incorporating this simple habit into your routine will help reduce digital eye fatigue and keep your eyes comfortable throughout the day.

Adjust the distance and angle of view

Maintain an adequate distance between your eyes and the screen, usually around 50 to 70 centimeters. Place the screen slightly below eye level and adjust the viewing angle for an ergonomic posture.

Use lubricating eye drops

If your eyes are dry, use lubricating eye drops to moisturize and relieve them.

Manage screen brightness

Adjust the brightness of your screen according to your environment, thus avoiding too high contrasts between the screen and the ambient lighting.

Do exercises for the eyes

Do regular eye exercises to relax and strengthen your eyes, such as rotating your eyes or palming (covering your eyes with your palms).

Clean your screens regularly

Get rid of fingerprints and dirt on your screens by cleaning them regularly with products adapted to avoid annoying reflections.

Avoid the use of screens before bed

Avoid using screens at least one hour before bed to allow your eyes to rest and prepare for sleep.

Reducing exposure to blue light

The blue light emitted by digital screens can have an impact on eye fatigue. To prevent it, you can:

- Wear glasses that are specially designed to block blue light. These glasses have special filters that reduce exposure to this harmful light.
- Install an anti-blue light filter on your electronic devices. These filters can be applied to the screen and help reduce blue light emission.

Consult an eye care professional

In case of persistent symptoms or concerns, consult an eye care professional who can provide personalized advice and tailored solutions.

By following these ten tips, you can prevent and reduce digital eye fatigue, improve visual comfort, and protect your long-term eye health. Remember to take care of your eyes, they deserve your full attention!

Conclusion

By following these ten tips, you will maintain your vision and significantly reduce eye fatigue associated with screen work. Remember to take regular breaks, blink, moisturize your eyes, and adjust the lighting. Your visual comfort will be greatly improved!