Many people rely on their phones, computers, and tablets for both work and entertainment. However, these devices give off high-energy blue light that affects your eye health by increasing the risk of dryness and fatigue. Here are four strategies to limit digital eye strain while enjoying technology.

How to Minimize Screen-Related Eye Problems 

1. Practice Ergonomics

Creating an ergonomic workspace means aligning your spine so that you can work efficiently without pain. Start by placing the computer screen at least two feet away from your face to lower blue light exposure and reduce eye dryness.

Keep the monitor 10 to 15 degrees below eye level to ensure a comfortable position for your neck and eyes. Tuck your chin slightly downward and tilt your head toward your shoulders to follow the natural curve of your spine.

2. Change the Monitor Settings

Adjust the computer monitor brightness to match with the lighting around you. Your eyes will better adjust to the illumination when the screen offers similar light to your surroundings.

Blue light from screens can confuse your internal clock, making you think that it’s lighter out and potentially interrupting sleep. Blue light also features short, high-intensity energy that can tire the eyes. However, by adjusting the colors of the monitor, you can reduce the amount of blue light and increase red and orange shades. These warmer hues offer low-intensity, long energy waves that are less stressful.

3. Practice 20-20-20

While using a computer or tablet, take regular breaks. To do so, focus on the device for 20 minutes before looking at something 20 feet away. Gaze at the object for at least 20 seconds to adjust your eyes to regular lighting. Repeat this process every 20 minutes to maintain your eye health and reduce strain. 

4. Keep Windows to the Side

Set up the ambient lighting around you to be half as bright as the computer screen. That may mean turning away from windows so that the natural light enters from your sides or adjusting the blinds to limit brightness. Also, install an anti-glare screen cover on your computer monitor to lower the light reflection.

To further reduce the impact of blue light, use lightbulbs that have a “soft white” label, as these provide yellowish illumination. This light is more natural than white or blueish bulbs, which exacerbates eye strain. If you can’t adjust overhead fluorescent lighting, turn it off and rely on floor lamps to minimize eye dryness.

If you use a computer regularly and worry about eye health and screen time, contact Staarmann Family Vision Center Inc. in Fairfield, OH, to schedule an appointment. Their expert eye doctors and staff provide personal care for all ages and offer eye exams, glasses, contacts, and more. Call the family-focused practice at (513) 874-1718 to speak to a team member. Visit the website for more information about their services.