Resolution 2022: Better Eye Health By Reducing Digital Eye Strain

Resolution 2022: Better Eye Health By Reducing Digital Eye Strain

Screen use has become an inevitable part of life, particularly since the start of the pandemic when jobs, school, and other services moved online. All digital screens, whether a computer, TV, or phone, emit blue light, which travels in short wavelengths and produces a high amount of energy. Frequent exposure to blue light can cause eye strain, fatigue, headaches, blurry vision, and sleeplessness, all symptoms of digital eye strain. To combat this digital eye strain, there are some steps you can take to ensure you are caring for your eyes even if you are required to use screens frequently.

6 Ways To Reduce Digital Eye Strain

  1. Get Blue Light Filtering Glasses. Blue light filtering glasses can be worn without a prescription for those who do not need corrective lenses but who want to reduce their exposure to blue light. A blue light filter can also be added to prescription lenses. Whether or not you have corrective lenses, your eyes will benefit from reduced blue light exposure, as it will reduce your amount of digital eye strain and help lower your chances of getting eye diseases.
  2. Take Screen Breaks. Remember the 20-20-20 rule: every 20 minutes, look at something that’s 20 feet away for at least 20 seconds. This should give your eyes an appropriate break that will lessen the symptoms of digital eye strain. You should also try to take occasional longer breaks, such as standing up every hour or two to take a little walk around. Doing this is good for both your eyes and your body.
  3. Reduce Blue Light On Your Devices. Many devices have easily accessible options to reduce blue light. Your phone or computer may have an option that directly says it is blue light altering, but it may use other phrases, such as “night light” or “night shift”. Your computer, phone, or other device has several other functions that can benefit your eyes, like the ability to adjust the size of text so your eyes don’t have to work as hard and the ability to change the brightness of your screen. You should always have your screen brightness match the brightness for the room you’re in, so if the room is well lit, you can turn the brightness up, but if it's dim, the brightness should go down.
  4. Blink More. While using digital devices, we tend to blink a lot less than normal. We are supposed to blink 15 to 20 times per minute, but when we’re on a device we’re more likely to blink 5 to 7 times a minute. This can lead to less lubricated eyes, leaving them feeling dry and irritated. Since blinking is automatically regulated by the brain, you will have to consciously try to blink more to increase eye lubrication.
  5. Increase The Distance Between Your Eyes And The Screen. The size of your screen will impact how far away you should be. The general rule of thumb is to stay back 5 times the distance of the width of the screen. When discussing how far away smartphones are held from the eyes, there is the matter of the Harmon distance. This is the distance that people typically comfortably like to hold their reading or viewing materials, which is the same distance from the eyes as it is from the elbow to the top of the knuckles. For the average adult, this distance is around 46cm and the screen likely shouldn’t be held any closer. If you need to hold your screen or other objects closer than your Harmon distance, you likely need corrective lenses.
  6. Schedule An Eye Exam. The best way to increase eye health is to schedule an eye exam. Your eye doctor will be able to check your eye health and vision while supplying you with information about how to reduce blue light eye exposure. If you use screens for long periods of time, as many of us do, discuss your concerns with your optometrist. Using corrective lenses for those who need them will reduce digital eye strain and eye strain in general.

Contact Specs In The City In SE Calgary To Protect Your Eyes From Digital Eye Strain

Take care of your eye health in 2022 by wearing the appropriate prescription and blue-light-blocking glasses. Preventing digital eye strain is exceptionally important for those who work with a screen all day, but even those who do not will often also benefit from blocking blue light and protecting themselves from digital eye strain. If you continue to suffer from digital eye strain symptoms such as headaches or blurry vision, contact our Calgary eye doctor today and let us help you get the relief you need. You can reach us by calling 1-403-252-2020 or by filling in our online contact form.


Q: Can digital eye strain cause permanent damage?
A: The long-term ramifications of extended overuse of screens are yet to be understood. More than ever before we are working from home, completing school on online platforms, using smartphones, and spending a large majority of time online for entertainment purposes. It is becoming more frequent for people to experience issues linked to digital eye strain which can not only create the need for vision correction but can also be masking symptoms of more serious eye conditions.

Q: Do blue light glasses make everything look a different colour?
A: No, the blue light blocking filter does not make your computer screens or the rest of your vision appear to be a different colour. Most blue light blocking glasses that are available look the same to wearers as their regular glasses would, with no change to colour at all, but with reduced digital eye strain and potentially less glare from screens. If you have any other questions about blue-light-blocking glasses, you can ask our Calgary optometrist clinic here.

Q: Can you wear blue light glasses all day?
A: Yes, there are no negative side effects associated with wearing blue-light-blocking glasses all day. In fact, you will protect your eyes even more from the harmful effects of blue light, especially those emitted by the sun.

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