London Vision Clinic’s Top Tips to Avoid Eye Strain
Most of us are unaware of the toll our busy, modern lives can take on our eyes – that is, until we start to notice the physical symptoms of eye strain. But whether it’s ending the work day by rubbing your eyes raw or experiencing more regular headaches, eye strain can leave us in serious discomfort that, later down the line, could even lead to permanent vision problems.
So, what can we do to prevent the irritating symptoms of eye strain? In this article, we take a look at some top tips for taking better care of your eyes.
What causes eye strain?
There are many factors that can be associated with eye strain; however, as more of us become increasingly reliant on technology, extended periods of screen time are a major contributor. Spending hours at a time staring at a screen can reduce your blinking rate, causing your eyes to dry out and become increasingly irritated. This type of eye strain is widely known as “Computer Vision Syndrome” or “Digital Eye Strain“.
Having said that, “old-school” activities like reading books and magazines are not necessarily much better for our eyes. Whether you’re staring at a screen or a page, eye strain can mean words become difficult to read and images become blurry. You might also find that you are experiencing migraines or headaches whilst working and that your eyes feel constantly dry.
Other factors, such as wearing contact lenses, can also make matters worse. Contact lenses have long been associated with an increased risk of dry eyes and eye strain, due to their moisture-sapping qualities.
So what can you do to kick the eye strain blues and save yourself money down the line? Well, the good news is that most causes of eye strain are avoidable – all you need is a little know-how and willpower! (See below for the former of these requirements).
1. Get Blinking!
When we blink, our eyelids spread essential oils across the surface of our eyes to prevent them from drying out. But while blinking might be a natural behaviour (just like breathing), we can sometimes forget to do it – particularly if we are distracted by something on a screen or in a book. In fact, when looking at a screen, our blinking rate is thought to fall by up to two-thirds!
Making a conscious effort to maintain a normal blinking rate can help to ensure the eyes stay hydrated and healthy. And remember, if your eyes ever want to naturally close, it may be your body’s way of protecting them from overly bright lights and potentially harmful particles in the air.
2. Give Your Eyes a Workout
This might sound counter-intuitive when we’re talking about giving your eyes a break, but the muscles in our eyes need stimulation just like any others in our bodies. Unfortunately, when we focus on text or images on screens or pages for extended periods, not all of the muscles in our eyes get equal attention, which can lead to fatigue.
Some studies suggest that increased screen time, combined with more urban lifestyles, may even be associated with an increased risk of developing myopia (short-sightedness).
An easy way to address this and ensure we are strengthening all the eyes’ muscles is to adopt the 20-20-20 rule. This involves taking a break every 20 minutes and gazing at a distant object 20 feet away for at least 20 seconds.
Another exercise you can do is to look at an object in the distance for 10-15 seconds, gaze at something up close for the same amount of time, and repeat ten times. This exercise can prevent your eyes from ‘locking up’ (a condition known as accommodative spasm), a typical problem in prolonged computer work.
3. Think About Lighting
Poor lighting is one of the most common, yet easily corrected, causes of eye strain. For example, working in an office with excessively bright light streaming in through windows or down from overhead bulbs or, on the flip side, working in a poorly lit room.
The best practice for computer and written work is to set ambient lighting to a level that is neither too strong nor too weak. While it can take some trial and error to get this right, it can be extremely effective for reducing eye strain. Try using lamps that provide indirect light and reduce the number of fluorescent bulbs. Position yourself so windows are at the side instead of in front or behind you.
4. Replace Old Computer Screens
While there might be a new obsession with “retro” technology, this shouldn’t be the case regarding your computer monitors. Old tube-style (also known as cathode ray tube or CRT) monitors have lower resolution than modern LCD screens. The increased effort required to pull text and images on these screens into focus can trigger eye strain.
Furthermore, modern computer and laptop screens tend to feature an anti-reflective surface which helps to prevent glare and blue light filter settings to block harmful light rays. Blue light is associated with eye strain and can also disrupt our circadian rhythm, making it more difficult to get to sleep at night. This is one of the reasons we should avoid screen time in the hours directly before bed.
5. Personalise Your Set-Up
Each one of us is unique and so too are our requirements for a comfortable work and leisure set up. Whether you’re working on important tasks in the office or relaxing with some game time at home, ensuring your display settings maximise comfort is essential.
This should include adjusting the brightness of your display so that it is approximately the same as your surrounding environment. Next, change the text size and contrast to whatever feels the most comfortable (this is particularly important when doing work that involves intense reading or writing). You should also change your display settings to filter blue light. Blue light is a short wavelength visible light associated with eye strain.
Finally, make it as easy as possible to adopt a comfortable posture when at your desk. In the ideal set-up, your screen should be positioned approximately 20-24 inches away from your face with its centre around 10-15 degrees below eye level. Along with using ergonomic furniture, this can help you to not only avoid straining your eyes, but also your neck, shoulders, and back!
6. Ditch the Contact Lenses
As we mentioned earlier, even if you adopt all of the changes mentioned above, wearing contact lenses can still put you at an increased risk of dry eyes, strain, and even infection! Still, many find this a bearable alternative to wearing glasses. Luckily, there is a solution that can rid you of both forms of pesky external visual aids – Laser Eye Surgery.
Laser Refractive Surgery is now suitable for more people than ever before and can treat a huge range of prescriptions.
If you’d like to learn more about how you can improve the health of your eyes, get in touch with one of our friendly clinic coordinators today. Alternatively, to find out how Laser Eye Surgery could help you ditch the glasses and contact lenses today, Book a Consultation using the form below.