Technology has undoubtedly enhanced the quality of our lives and made our work easier, faster and more efficient. However, while those benefits have increased productivity and the scope of what we can accomplish, they do come with certain downsides to which anyone who spends any length of time behind a screen can attest.
The toll digital devices take on our eyes in not trivial, nor is the fact that such distress can often compromise our ability to function effectively. Our time spent on smartphones and computers, or even in front of the TV, has exacerbated the demand on our eyes as digital devices have become a necessary tool for everyone, with usage increasing at a rapid pace.
With this inevitable increase of the “new normal,” taking care to manage the downsides of such a lifestyle is paramount.
If you’ve been experiencing headaches, eye strain and dry eyes, aches in your neck and shoulders, or if you haven’t been sleeping well lately, the culprit is likely too much screen time. Thankfully, however, there are ways to reduce the harmful repercussions of our digital journey.
Avoid dry eyes. Blink frequently and deliberately
The main reason staring at a computer screen harms your eyes is because you tend to blink less often, which results in dry eyes. You can also help ward this off by keeping artificial tears nearby and using them whenever needed.
In addition, Omega 3 oils naturally lubricate the eyes and can be found in diets rich in flaxseed oil, raw nuts and some fish like salmon and sardines. You can take them as a proper supplement.
Allow distance and position your screen
Keep your monitor or screen about 25 to 35 inches away, with the center of the screen about 5 inches below eye level. This positioning is associated with the lowest levels of visual strain, and it’ll also help prevent neck and back pain.
Display settings
Adjust brightness, resolution and contrast for better clarity and comfort. If you need to, increase the size of text as staring at small text can make you squint and draw you’re your eyes closer to a screen, which can lead to fatigue and headaches.
Follow the 20-20-20 rule
Every 20 minutes, give your eyes a break by looking at an object 20 feet away for 20 seconds. This allows your eyes to relax. You will also benefit from standing up, stretching and moving around. When you’re in your chair, back and neck stretches can help keep muscles loose.
Limit blue-light exposure
Research shows that the blue light from your phone and other screens may affect the body’s natural wake and sleep cycle. Limit screen time to one or two hours before bedtime and activate the night-mode settings on devices and computers that minimize blue light exposure.
Anti-glare filters and anti-blue light glasses when looking at a screen before you sleep go a long way in helping prevent irregular sleep cycles.
Posture
Keep an eye on your posture. A natural, upright posture (with slight curves in the lower back and shoulders) helps to support your head and reduces pressure on your neck, thus helping ease some of the strains of screen time.
Lana is an Integrative Health Therapist, Certified Dietician, and Life Coach specializing in comprehensive health-based patient care and disease prevention.
