This year, World Sight Day focused on #LoveYourEyes, encouraging everyone to understand the importance of looking after their eyes.
Poor eye health can not only be distressing but also debilitating, affecting our ability to work. Over the coming months, we’ll be focusing on different issues that can affect our eye health
1. Digital eye strain
2. Driving at night
3. Why good sunglasses are important
4. Healthy diet, healthy eyes
5. Contact lens management
Digital Eye Strain
One area people neglect is digital eye strain. As we spend increasing amounts of time in front of a screen, both for work and for pleasure, we can suffer from digital eye strain, which, if neglected, could have a long-term effect on our eye health.
What is digital eye strain?
There’s actually a technical term for it, asthenopia, but you may know it as eye fatigue, eye strain, or maybe computer vision syndrome.
It’s caused by increased time on digital devices; laptops, phones and tablets. Whilst you’re looking at these screens you’re not blinking as much which causes dry eyes. You’re often focusing on one point for long periods of time. The glare of the screen and poor posture also have an effect.
At this point, it is worth noting that despite their popularity, there is currently no scientific evidence that blue light-blocking glasses reduce digital screen-related eye strain or fatigue.
What are the symptoms?
Symptoms include:
• Dry Eyes
• Difficulty focusing
• Sore, irritated eyes
• Headache
• Eyes that are slow to focus
• Excessive tears
• Blurred or double vision
• Increased sensitivity to light
• Pain in your neck, shoulders or back
• Tiredness, a feeling that you cannot keep your eyes open.
Top tips to prevent digital eye strain
1. Practise the 20-20-20 rule
Every 20 minutes look at something 20 feet away for 20 seconds as this will help rest the muscles in your eyes.
2. Take regular physical breaks
Don’t just take a lunch break away from the screen. Get up and away from your desk at regular intervals throughout the day, whether to visit the bathroom, make a drink or enjoy some fresh air.
3. Adjust your screen position
Make sure the top of your monitor is slightly below eye level so you’re looking downward.
4. Adjust your display settings
Your screen should be about the same brightness as the environment around you. Use the dark settings or lower brightness if needed to reduce glare. Or make sure you’re working in a well-lit space, so your eyes won’t have to work so hard to compensate. You can also alter text size to make it more comfortable to read.
5. Watch out for reflecting light
Light reflecting off your screen and nearby surfaces can increase eye strain. Move any sources of light which cause glare or consider changing the angle of your computer screen.
6. Blink more regularly
Making a conscious effort to blink more frequently. This will refresh your eyes and stop them getting too dry.
7. Wear your glasses
If you have been prescribed glasses or contact lenses, or have purchased reading glasses from a retailer, use them whenever you’re at your screen as instructed by your optician.
8. Book an eye test
If the problem still persists, book an eye test. You may need corrective lenses or a change to your prescription. We recommend that regular computer users have their eyes tested every year to minimise the risk of developing eye problems.