Right now, you are reading this article through a screen, and reading this is the first step towards eye fatigue. Nowadays, we spend many hours in front of a screen, whether it is a cell phone, computer, TV… And practically all the time, before going to sleep, at work, in our moments of disconnection…
This prolonged exposure to screens causes what is known as digital eye strain. Some research has even pointed out that excessive exposure to blue light -especially at night- can cause some episodes of insomnia, as it can cancel the secretion of melatonin, which is responsible for establishing the sleep cycle.
This is why prolonged exposure to screens can cause some alterations in sleep patterns, as well as increase eye fatigue. Here are some simple tips to help you protect your eyesight:
20-20-20 rule
This is a simple rule. Simply, every 20 minutes, take your eyes off the screen and focus them on an object 20 feet away for 20 seconds or more. Using this simple rule prevents eye fatigue and helps relax your eye muscles.
Increase the size of the text
This simple action will help a lot, and the results will be noticed almost instantly. If you increase the default font size on all your devices, no extra effort on the part of the eyes will be necessary when reading different texts.
Blink
Although it seems obvious, when we are in front of a screen, the number of times we blink is reduced by half. If we normally blink between fifteen and twenty times per minute, when we are in front of a screen we blink only ten times or less. Blinking will help keep your eyes lubricated. If you notice that your eyes remain dry, you can use artificial tears as an external aid.
Turn down the brightness of screens
The light from screens is one of the main causes of eye fatigue. To solve it, a simple trick to reduce it is to lower the brightness of devices to where you can see different things clearly, especially at night.
Along these lines, many experts recommend not exposing yourself to blue light or any type of screen at least one hour before going to sleep, as this light interferes negatively with the sleep cycle.
Nowadays, almost all cell phones have a night mode, use it!
Renew your contact lenses frequently
If you wear contact lenses and do not change them frequently, the chances of suffering from eye strain are multiplied, as well as other problems such as infections or ulcers. The main problem with not changing contact lenses regularly is that it deprives your eyes of adequate oxygen, which can aggravate any symptoms of irritation or dryness from prolonged use of screens.
Prescription eyeglasses
Getting your eyesight adjusted regularly ensures that you use the contact lenses or glasses that you really need. This improves your visual health. One option many people choose is to get glasses or contact lenses specifically for use with screens.
If you have any doubts, consult with CIMO, specialists in Ophthalmology in Seville.