today’s rapidly advancing world, it seems that everyone is on a digital device,
from cellphones, computers, tablets to television screens. A lot of work
requirements seem to involve screen time, and a lot of everyday chores can be
performed online as well, including shopping for clothes and even groceries. In
a fast-paced, globalizing world, much of screen-time is spent reconnecting with
friends and family in different parts of the world. But this takes a toll on
your eyes, putting them through immense strain.
following are a few ways to take care of your eyes when undergoing digital eye
strain (also known as computer vision syndrome or computer eye strain) that
manifests in the form of headaches, dry eyes, fatigued eyes, blurred vision,
and shoulder and neck pain, amongst other signs:
Digital Screen Protection Glasses
devices and computer screens emit harmful blue-violet light, which is the main
source of HEV light in our lives. One way to combat this unnatural, blue-violet
light is to protect your eyes with appropriate blue-light-blocking eyewear
designed for the very purpose of ensuring your screen time is more pleasant and
comfortable. It is recommended to switch to these especially if you wear
contact lenses, which can become uncomfortable and dry during extended periods
of screen time. The use of anti-reflective lenses for everyday eyewear is
highly recommended as well to protect your eyes from excessive glare on the
inside and outside surfaces of glasses.
Getting a Comprehensive Eye Exam
is extremely important to have a routine comprehensive eye exam every year to
prevent or manage computer vision problems. Be sure to remain honest about the
frequency with which you use your phone, computer or any other digital devices
at work and at home. Make a note of the distance from your screen every time
you use it, and mention this measurement to your doctor so they have a better
understanding of whether it is a recommended distance or not. Furthermore, they
can test the ability of your eyes to function from that particular distance. If
you need to visit a leading eye doctor, drop by the Islamabad diagnostic center.
Using Proper Lighting
Harsh interior lighting or excessively bright sunlight
coming in through a window can cause unnecessary eye strain. Ambient lighting
in office spaces should not be half as bright as it typically is; by using
drapes, blinds or shades, excessive exterior lighting can be minimized.
Another solution is making use of lesser fluorescent tubes and lightbulbs or using less bright ones where absolutely necessary. It is important to position your laptop or computer screen so that the windows are at its sides instead of in front of them, or behind them. Floor lights are a promising alternative to overhead fluorescent lights because they provide an indirect softer LED light instead.
Adjusting Your Computer Display Settings
The brightness of your screen itself is an essential
consideration. Try working in the night-mode by selecting this setting from
your brightness panel. It is warmer light, with orange and red hues, which
takes a few seconds to adjust to- but it can go a long way in ensuring
long-term comfort for your eyes. Otherwise, try ensuring the brightness of your
screen is the same as the brightness of your surrounding workstation.
The best way to test this is by opening a webpage. If the
white background makes your screen seem like a light source, it may be too
bright, whereas if it is too gray and dull, it may be too dark. The key is to
find a balance between the two. Adjusting text size and contrast plays a role
as well- the best and most comfortable combination is black text on a white
Exercising Your Eyes
One major reason for computer eye strain is focusing on fatigue. This occurs when you spend prolonged hours constantly focusing on your screen without a break. To reduce the chances of incurring focusing fatigue, make sure to take a break at least every twenty minutes and gaze at a distant object which is a least twenty feet away for at least twenty seconds,
This is commonly referred to as the 20-20-20 rule by many
doctors. When you look far away, you allow the focusing muscle inside your eye
the opportunity to relax, ultimately reducing chances for fatigued eyes.
Another exercise is looking at an object in the distance for ten to fifteen
seconds, and then gazing at something up close for the same amount of time. It
is advised to do this ten times, and this exercise prevents the focusing ability
of your eyes from locking up, which is a condition known as an accommodative
spasm that may occur following prolonged screen time.
Taking Frequent Breaks
Sitting in one position for prolonged hours, especially a
posture that allows you to lean into your computer screen can be highly
uncomfortable. Take frequent breaks to stand up, move around and stretch your
legs, arms, back, neck and shoulders to avoid muscle tension and fatigue. These
breaks will assist with overall fatigue and allow your eyes more time away from
Walls and finished surfaces that allow for glare, as well as reflections on your computer screen, can cause computer eye strain. Painting brightly colored or white walls with a darker color and matte finish are one way to prevent glare; another way is installing anti-glare screens for your computer displays. Glare from light reflecting off walls and finished surfaces, as well as reflections on your computer screen also can cause computer eye strain. Consider installing an anti-glare screen on your display and, if possible, paint bright white walls a darker color with a matte finish.
Blinking More Often
The role of blinking is to prevent dryness and irritation,
which is why it becomes even more important when working with a screen. People
tend to blink less frequently when staring at a screen, around one-third as
often as they usually do, and studies have shown that many blinks during screen
time only allow the lids to close partially.
The tears coating the eyes evaporate more quickly in the case of non-blinking phases, which can lead to dry eyes. Moreover, the air in many office environments is quite dry, leading to increased evaporation and increasing your chances of acquiring dry eye problems. You can ask your doctor to recommend artificial tears that you can use during the day; these are different from lubricating eye drops, which may reduce the size of blood vessels and make your eyes appear less red, but are not designed to ease dryness and discomfort.
Blinking very slowly, as if you are falling into a slumber, ten times every twenty minutes, will allow your eyes to retain moisture. Eyesight is one of the biggest blessings. It is essential to maintain good eye health to prevent contracting ailments that can impact your vision or cause you discomfort. If you feel like your eyes are excessively strained, you have headaches related to an eye condition or your eyes are feeling too dry, do not hesitate to book an appointment with a leading doctor at Evercare hospital Lahore for all your eye health needs
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