More and more people rely on smartphones, laptops, and computers that contain blue light. Unfortunately, blue light is part of the visible light spectrum and happens to have one of the shortest wavelengths and highest energy levels. Consequently, blue light is also associated with several harmful effects on your health, including digital eye strain. Symptoms of eyestrain include sore or irritated eyes, dry eyes, tired eyes, headaches, facial muscles fatigues from squinting, and difficulty focusing.
Luckily, there are some ways to mitigate your eyes strain. So, let’s get right into it, shall we?
1.The 20-20-20 Rule
For every 20 minutes you’re looking at a screen or device, avert your eyes to an object or room 20 feet away for 20 seconds. The 20-20-20 rule provides an easy natural way to reduce eye strain and reset your eyes to keep you working.
2.Angle Your Monitor
Positioning the monitor or device such as a laptop or phone at an angle more than 90-degree will reduce the eye strain from focusing on it. Additionally, making sure your monitor is positioned in a way that prevents glare or reflections can ease up on your eyes as well.
3.Blue Light Blocking Computer Glasses
Blue light-blocking glasses can be beneficial to people who suffer from screen-related eye strain or even people who work in an office setting or from home and look at a computer monitor daily. Blue light blocking glasses have amber lenses to block 100% of the blue light emitted from screens and are designed to increase melatonin levels and prevent eye strain.
4.Monitor Distance
Having your computer monitor at the proper distance, around 25 inches or an arm’s length from you, can help reduce eyestrain. In addition, make sure the center of the screen isn’t exactly at eye level but ten to fifteen degrees lower.
5.Blinking Is Important
As silly as it sounds, more people than you’d think to forget to blink for extended periods when staring at a computer monitor or phone. When combined with the eyestrain of extended computer monitor or phone usage, it can give migraines or health problems if not kept in check periodically. In addition, blinking is essential to your eye health, as blinking moisturizes your eyes and keeps them from drying out.
6.Device Screen Settings
By not calibrating your device to the proper brightness settings, you can be doing yourself a disservice by making your eyes work harder when they don’t have to. In your phone’s settings, you can manually set the brightness to a level where it’s not too bright or too dim. Your phone can also automatically adjust based on your lighting conditions if you set it up to do that.
In addition, you can right-click your desktop and access the ‘Screen Settings’ button on your home computer. Doing so reduces eyestrain by matching your device to the level of ambient light around it. If it’s too bright, then it can cause your eyes havoc.
7.Get a Blue Light-Blocking Screen Protector
Purchasing a blue light filter or screen protector for your phone or computer can keep blue wavelengths of light from your eyes and mitigate eyestrain and day-to-day discomfort. In addition to eliminating blue light, screen protectors offer your device a protective shield against scratches or possible damage.
8.Take Breaks
Limiting your screen time is also essential to do from time to time. Not everyone works from home or works in a setting that demands them to be in front of a monitor all day, but taking breaks periodically throughout the day is essential regardless. Try and find time to take little breaks, and you’ll find that your eyes will feel better.
9.Ambient Lighting
Ambient lighting may sound like it wouldn’t make that big of a difference, but ensuring that your space isn’t too bright is better for your eyes than high levels of light. By providing plenty of natural light and ambient light, you can drastically reduce eyestrain in your daily life. A suggestion is to use low-wattage bulbs and ambient lighting scattered through the room.
10.Use Artificial Tears
Artificial tears are similar to eye drops with a specific formula to act like real tears. They lubricate your eye and maintain moisture on the outer surface of your eye, and can help counteract dry eyes caused by eye strain. Artificial tears can be obtained over the counter at your local store.
Wrapping Up
Eyestrain is an issue many people experience both in the office and at home. It can lead to headaches, dry eyes, and other unbearable symptoms. By incorporating these ten tips into your routine, you can help prevent and reduce digital eyestrain. Give your eyes a break from all the excess exposure to blue light. Consider getting a pair of blue light blocking glasses or blue light filters to help get you back to what you love.
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