7 Practical Ways To Reset Your Eyes From Screen Time

In today’s digital age, screen time has become integral to our daily lives. Whether we’re working, studying, or simply unwinding, our eyes are constantly glued to screens, leading to increased eye strain and discomfort. Understanding ways to reset eyes from screen time is essential for maintaining long-term eye health. Check out these seven practical tips and strategies that can help.

7 Top Ways To Reset Eyes From Screen Time

Can too much computer time damage eyes? The answer is yes. Extended exposure to screens (including phone screens) can lead to a range of visual discomforts, commonly called computer vision syndrome (CVS). Symptoms may include:

• Digital Eye Strain: Discomfort resulting from excessive screen usage can lead to symptoms like dryness, irritation, and headaches.

• Blurred Vision: Extended focus on screens can cause temporary blurriness when shifting attention away.

• Neck and Shoulder Pain: Poor ergonomic setups can contribute to physical discomfort and eye strain.

Over time, habitual excessive screen time may also contribute to long-term vision problems, including increased risk for conditions such as myopia (nearsightedness).

How To Reduce Eye Strain From Computers, Phones, and Other Screens

1. Follow the 20-20-20 Rule.

• Every 20 minutes, take a break from your screen.
• Focus on an object 20 feet away for at least 20 seconds.

This simple practice helps your eyes relax and refocus, reducing fatigue and discomfort.

2. Adjust Screen Brightness.

The brightness of your screen can significantly affect eye comfort. Here’s how to optimize it:

• Match the brightness of your screen with the ambient lighting in your environment.

• Use night mode or blue light filters during evening hours to reduce glare and strain.

3. Wear Corrective Lenses if Needed.

If you have been diagnosed with vision problems, make sure to wear your prescription glasses or contacts, especially when using digital devices.

4. Create an Ergonomic Setup.

A proper workstation setup plays a crucial role in reducing eye strain and discomfort.

• Position your screen at arm’s length and ensure the top of the screen is at or slightly below eye level.

• Keep your feet flat on the ground, with your knees at a 90-degree angle.

• Use adjustable chairs to promote a comfortable posture, minimizing strain on your neck and shoulders.

5. Stay Hydrated.

Dry eyes are a common complaint among those who spend long hours in front of screens. To counteract this, drink plenty of water throughout the day. Also, consider using lubricating eye drops, especially in dry environments.

6. Blink Frequently.

When we focus on screens, our blink rate often decreases, which can lead to dryness and irritation. Make a conscious effort to blink more often, or set reminders to take short breaks to relax and refresh your eyes.

7. Limit Screen Time Before Bed.

Exposure to blue light before sleep can disrupt your circadian rhythm and make it more challenging to fall asleep. Aim to limit screen time to at least an hour before bed. Instead, engage in relaxing activities such as reading a physical book or practicing meditation.

Actionable Advice for Long-Term Eye Health

Preventing potential long-term damage from excessive screen time involves a holistic approach:

• Schedule regular eye exams with an eye care professional, especially if you are experiencing regular discomfort.

• Consider incorporating eye exercises into your daily routine, such as rolling your eyes and practicing focus shifting.

Cultivating a screen wellness routine that includes scheduled breaks and eye relief practices can make a significant difference over time.

Questions About Eye Strain? Talk to NCSH

If how to prevent eye damage from phone or computer screens is something about which you’re concerned, take advantage of our leading-edge ophthalmologic care at North Carolina Specialty Hospital right here in the Raleigh/Durham/Chapel Hill/Triangle Region.

Our team of certified specialists is top-ranked in North Carolina and performs a wide range of surgical and nonsurgical treatments for eye diseases and conditions. We can help you take the right proactive steps to protect your overall eye health, reduce strain caused by extended screen time, and safeguard your vision in the long run. Learn more about our Ophthalmic Department here.