Eye strain is a growing problem, both for adults and children. With the ever-increasing use of digital devices, two out of three Americans are now experiencing unpleasant symptoms related to eye strain. According to a survey by the AOA, 80% of children between 10 and 17 suffer from tired eyes, burning sensations, and blurry vision due to prolonged exposure to digital screens.
This comes as no surprise as the world increasingly relies upon digital media. From blue light emitted by portable devices to poor lighting conditions and the use of small text that is difficult for the eyes to focus on, digital media can be hard on vision. Fortunately, there are ways to reduce this stress on our eyes through good reading habits.
What are the symptoms of eye strain?
While you may experience tired eyes, headaches and sensitivity to light when you have eye strain, it can also manifest in other ways:
- Dry eyes
- Blurred vision
- Sensitivity to light
- Difficulty concentrating
- Eye discomfort or fatigue
- Headaches and neck pain
Not everyone will experience the same symptoms but if you have any of these signs or symptoms, consider talking to a professional.
What causes eye strain?
A variety of factors contribute to eye strain. Depending on your day-to-day work or lifestyle, you may be more prone to eye strain than others. For lawyers reading contracts or medical professionals writing lengthy reports, for instance, focusing on small text for extended periods can cause eye fatigue.
The most common causes of digital eye strain include:
- Prolonged use of digital screens — from phones and tablets to computers
- Reading for too long without giving your eyes a break
- Insufficient lighting when reading or working on a computer
- Ill-fitting glasses or contact lenses
Moreover, as you age, your risk of eye strain increases, particularly for those who frequently spend time in front of computer screens or other digital devices. This is because exposure to blue light emitted from screens can weaken the eye’s natural protective filter. Aside from this, work-related risks include working under overhead lighting or staring at a monitor for long periods of time risk can worsen with age too.
Eye issues such as astigmatism, presbyopia (farsightedness) or dry eyes can also affect your eye health and worsen with age. Therefore, it’s essential to keep up with regular eye exams and also be mindful of how much time you spend in front of a screen.
Protecting your eyes while reading
While there is no magic solution to preventing digital eye strain or aid with reading, there are several steps you can take to reduce the risk and give your eyes a little TLC.
Take regular breaks when reading
Taking regular breaks while reading is critical in reducing the risk of digital eye strain. The “20-20-20 rule” is a great way to structure these breaks.
According to this rule, take a break every 20 minutes by looking at something 20 feet away for 20 seconds. This helps reduce strain caused by long periods of reading or staring at digital screens, allowing your eyes to refocus. Also, take a few moments every now and then to give your eyes an opportunity to have downtime by closing them.
Make sure the room is adequately lit
Having the correct lighting in the room is essential to reduce eyestrain. This helps your eyes adjust quickly while focusing on text or objects, reducing the need to overexert themselves.
Natural light is ideal since it won’t cause reflections off screens or printed materials. But if natural light isn’t available, set up task lighting. This should be bright enough to read comfortably but not overly bright. You can also try using a lamp with an adjustable neck that directs light onto the page or screen rather than having it behind you.
Other ways to set up the perfect lighting include:
- Dimming overhead lights
- Avoiding fluorescent bulbs
- Using ambient lighting to reduce glare on the screen
- Keeping computer screens at least 20 inches away from your face
- Adjusting your monitor settings by reducing brightness, contrast and backlight levels
If you plan to use supplemental task lights when reading or working with a laptop in the evening, switch off overhead lighting and opt for full-spectrum or LED lamps, as these give off softer, less-taxing light.
Minimize screen time before bed
Reading on screens too close to bedtime. can have a detrimental impact on your sleep patterns, negatively affecting the quality of rest you get each night.
In turn, this can lead to eye strain due to not properly allowing your eyes — and your entire body — to relax before bed. So instead, fix your sleep pattern and give your eyes the rest they need by limiting how much time you spend in front of a screen before bed. To help you get started, consider the following:
- Using blue light blockers on digital devices
- Setting a cut-off point for screen time and sticking to it
- Leaving your devices in another room or at least outside of your bedroom
Doing so will help improve our overall sleep quality and reduce fatigue-causing eye strain during the day.
Additional tips for maintaining good eye health
While the above tips can help reduce the risk of digital eye strain, there are other steps you can take to ensure your eyesight stays in top condition. From learning how to protect your eyesight with age to ensuring you’re wearing the right glasses, here are some additional tips for keeping your vision sharp.
Maintain a healthy diet
Eating a balanced, healthy diet is essential for maintaining adequate eye health. Certain foods are especially beneficial for keeping eyesight healthy and strong. For example, eating foods with essential vitamins and minerals, such as bell peppers, broccoli and salmon, can provide the nutrients needed to maintain healthy eyesight.
Other foods to eat include:
- Eggs
- Squash
- Sweet potatoes
- Dark, leafy greens
- Beans and legumes
Eating a balanced diet will ensure you get all the necessary vitamins, minerals, fats, carbohydrates, fiber and protein — all of which can contribute to better vision health over time.
Exercise regularly
Exercise is integral to overall health and well-being, especially regarding eye health. Regular exercise can help reduce the risk of developing certain types of eye disease. For example, research has shown that physical activity can improve vision in people with age-related macular degeneration or cataracts and may even slow the progression of glaucoma.
When it comes to eye health, just about any type of exercise can be beneficial — from running and swimming to yoga and tai chi. But there are also some simpler forms of movement that can make a big difference for your eyes. For example, walking is a great way to keep your vision sharp — the rhythmical motion helps stimulate blood circulation around your eyes.
Other low-impact exercises, such as stretching or sitting comfortably in one place while making sure you’re focusing on something distant in the background, also help promote good eye health.
Make a plan with your ophthalmologist or optometrist
Consulting with an ophthalmologist or an optometrist provides personalized advice on the best practices for nutrition, medicine and workplace accommodations tailored to your specific needs. They’ll determine the right course of action based on your individual medical history and lifestyle choices. For instance, your ophthalmologist might recommend dietary changes or nutritional supplements, such as additional vitamins like zinc or lutein, which have been known to improve vision health.
They may also suggest certain medications or lifestyle adjustments that could make a big difference in preserving your eye health. Additionally, if you’re having difficulty seeing at work due to poor lighting or other conditions, your ophthalmologist may be able to recommend workplace accommodations that could help improve your situation.
Overall, keeping a healthy lifestyle and taking the necessary precautions to protect your eyesight are essential for maintaining good eye health. By following the tips outlined above, you can ensure that your vision stays in peak condition for years to come.