How to Prevent Lockdown Eye Strain
The pandemic has changed the way many of us work and learn, leading to an increased reliance on screens. With remote work and virtual meetings becoming the norm, people are spending more hours than ever staring at their computers, phones, and tablets. Unfortunately, this has led to a surge in lockdown eye strain—a condition caused by prolonged screen exposure that can result in discomfort, headaches, dry eyes, and even blurred vision.
If you’ve noticed your eyes feeling tired or strained after a long day of screen time, you’re not alone! Luckily, there are several easy and effective ways to reduce eye strain and keep your vision sharp. Here’s what you need to know.
1. Maintain a Safe Distance from Screens
One of the simplest ways to reduce eye strain is to adjust how close you sit to your screen. Many people unknowingly lean in too close to their monitors or hold their phones right up to their faces, increasing exposure to blue light and putting unnecessary strain on their eyes.
Best practice: Keep your screen at least an arm’s length away (about 50-70 cm). If you work at a computer, position the top of the screen at or just below eye level so that you’re looking slightly downward. This reduces glare and minimizes strain on your eye muscles.
2. Blink More Often
It may sound silly, but blinking is essential for eye health! When we focus on a screen, we tend to blink far less than usual—sometimes only half as often as we should. This can lead to dry, irritated eyes and worsen eye strain.
Try this: Make a conscious effort to blink more frequently when using screens. If your eyes feel dry, use lubricating eye drops (artificial tears) to keep them moist. You can also take a moment every hour to close your eyes completely for a few seconds to give them a quick refresh.
3. Follow the 20-20-20 Rule
A simple but effective technique to prevent eye strain is the 20-20-20 rule. Here’s how it works:
- Every 20 minutes,
- Look at something 20 feet away,
- For at least 20 seconds.
This allows your eye muscles to relax and refocus, reducing strain and preventing fatigue. If you struggle to remember, try setting a reminder on your phone or using an app designed to encourage eye-friendly habits.
4. Take Regular Screen Breaks
The best way to give your eyes a break is to step away from the screen entirely. This is easier said than done when work requires constant screen use, but even short breaks throughout the day can make a big difference.
Try this:
- Stand up and stretch every hour.
- Step outside for fresh air and focus on distant objects.
- Reduce screen time after work by reading a book, listening to music, or doing a non-digital activity.
Your eyes will thank you!
5. Reduce Exposure to Blue Light
Screens emit blue light, a high-energy wavelength that has been linked to eye strain, sleep disturbances, and potential long-term damage to the retina. While blue light exposure won’t permanently harm your vision, it can contribute to discomfort and fatigue over time.
Here’s how to minimize blue light exposure:
- Use blue-light-blocking glasses – These special lenses filter out blue light, making screen time easier on your eyes.
- Enable night mode on devices – Many phones and computers have built-in settings that reduce blue light emissions in the evening.
- Dim your screen brightness – Adjusting brightness to match the ambient lighting can reduce glare and strain.
Prioritize Your Eye Health
In today’s digital world, it’s more important than ever to protect your eyes from strain. Whether you work from home, spend hours gaming, or simply find yourself scrolling more than usual, following these simple habits can help reduce discomfort and keep your vision in top shape.
If you’re experiencing persistent eye strain, dry eyes, or blurred vision, it may be time for an eye exam! A professional optometrist can evaluate your eye health and provide personalized solutions, such as prescription blue-light lenses, lubricating eye drops, or adjustments to your vision prescription.
Schedule an Eye Exam in Edmonton
At Optometrists’ Clinic Inc., we offer comprehensive eye exams to help diagnose and prevent issues related to digital eye strain. Our experienced team is here to help you find the best eye care solutions for your needs.
Don’t let screen time take a toll on your vision! Contact us today to book an appointment at one of our locations in Edmonton, Leduc, or Westlock.