Originally published in Pharm-Dx
In today’s digital age, many of us spend hours in front of screens, be it for work or leisure. Unfortunately, this prolonged screen time often leads to digital eye strain, causing dry, irritated eyes. If you are experiencing these symptoms, you are not alone. Fortunately, there are several ways to manage and relieve these symptoms.
Below are some of the practical solutions to keep your eyes feeling comfortable throughout the day.
1. Eye Drops for Dry Eyes
One of the most effective ways to relieve dry eyes is by using lubricating eye drops, also known as artificial tears. These help to moisturize the eyes, alleviating dryness and discomfort caused by extended screen exposure. Eye drops are particularly useful for those who experience mild to moderate dry eye symptoms [1]. For frequent use, preservative-free eye drops are recommended to avoid irritation from additives. Sodium hyaluronate eye drops, in particular, are highly effective as they retain moisture and enhance tear film stability, providing longer-lasting relief for dry eyes [2].
Learn more to find the right eye drops here.
Pro tip: Keep a bottle of eye drops at your desk to use whenever you start feeling discomfort during the day.
2. Follow the 20-20-20 Rule
The 20-20-20 rule is a simple yet effective way to reduce eye strain. Every 20 minutes, take a 20-second break and focus on something 20 feet away. This practice allows your eyes to relax and refocus, which helps prevent the development of dry eyes and other symptoms of digital eye strain [3]. Setting a reminder on your phone or computer can help you stick to this habit.
3. Optimize Your Workspace
The lighting and setup of your workspace can play a significant role in eye comfort. Adjust the brightness of your screen so it is not too bright or too dim, and position your monitor about an arm’s length away. You should also ensure that your screen is at eye level or slightly below to maintain a comfortable viewing angle, which can help reduce strain [4].
4. Take Regular Breaks
Taking frequent breaks from your screen is critical for eye health. Every hour, stand up and walk around for a few minutes. Stretching your legs and giving your eyes a break from staring at a screen will not only reduce strain but also improve overall well-being [5]. Try to engage in non-screen activities during these breaks, like stepping outside or closing your eyes for a moment.
5. Blinking
To reduce the risk of developing dry eyes while using a computer, make a conscious effort to blink frequently. Blinking helps maintain moisture on the eye’s surface, reducing discomfort and preventing dryness [5]. This simple habit supports tear distribution and promotes eye health during extended screen use.
Conclusion
By integrating these simple practices into your daily routine, you can significantly alleviate the discomfort of dry eyes and digital eye strain. Lubricating eye drops, taking regular breaks, and optimizing your workspace are easy and effective methods to protect your eyes in a digital world.
References:
- Boyd, K. (2020). Computers, Digital Devices and Eye Strain. [online] American Academy of Ophthalmology. Available at: https://www.aao.org/eye-health/tips-prevention/computer-usage.
- Hamano, T., Horimoto, K., Lee, M. and Komemushi, S. (1996). Sodium hyaluronate eyedrops enhance tear film stability. Japanese Journal of Ophthalmology, [online] 40(1), pp.62–65. Available at: https://pubmed.ncbi.nlm.nih.gov/8739501/.
- Kumar, S. and Pandey, H. (2024). Impact of 20-20-20 Rule and Daily Reminders in Relieving Digital Eye Strain. International Journal of Science and Healthcare Research, 9(2), pp.339–351. doi:https://doi.org/10.52403/ijshr.20240244.
- Healthline. (2018). Computer Eye Strain: 12 Tips for Relief. [online] Available at: https://www.healthline.com/health/shut-the-lid-on-chronic-dry-eye/computer-use#lighting.
- American Optometric Association (2023). Computer Vision Syndrome. [online] American Optometric Association. Available at: https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome?sso=y.
