From Strain to Shine: What is Digital Eye Strain?

Do you have tired eyes, irritated eyes, blurry vision, or headache after prolonged screen time? Looks like you could be suffering from Digital Eyes Strain. Many of us have jobs that require us to stare at computer screens for a long period of time and it doesn’t help that we unwind at home with more screen times - scrolling social medias, watching our favourite shows on our laptop, or reading on tablets.

Welcome to the digital age, where most of us use a computer, smartphone or tablet regularly for work, school, or leisure. Unfortunately, all this prolonged screentime can put a significant strain on our eyes. Digital eye strain (DES), also known as computer vision syndrome is not a disease but discomfort we get after staring at screens for too long. Signs of digital eye strain include dry or watery eyes, blurred vision, irritation, burning sensation, headache, neck or back pain ^[1] and can affect people of all ages and backgrounds.

But here’s the thing about eye strain, it could affect more than our eyes. Almost 90% of Malaysian University students experienced digital eye strain after 2 hours of computer use with the most disturbing symptom being headache^[2]. Digital eye strain can affect the surrounding nerves too, leading to neck and shoulder soreness, headaches, vertigo, and fatigue^[3].

All of which can affect our work and productivity. While screentime is unavoidable and sometimes necessary in the modern age, there are some practical lifestyle changes that can help you alleviate and prevent this common issue. These easy adjustments can make a big difference in how your eyes feel throughout the day and ultimately, improve your productivity too.

Easy Tips to Manage Digital Eye Strain

#1 The 20-20-20 Rule

Taking frequent breaks to look at faraway objects during screen time significantly lessened eye strain symptoms².

But when you’re too busy and the dateline is looming, it’s easy to forget that you need a screen break. Set a timed reminder to take a break every 20 minutes, then look at something 20 feet away for 20 seconds. This is how long it takes your eyes to relax completely.

If your workspace is small, it’s also a good idea to get up for a water break while you rest your eyes. Staying hydrated is not only good for the body but the eyes too. Water is crucial in tear production which helps to moisten the eyes and reduce eye strain.

#2 Screen Position

Make sure that you are looking at your digital device at the correct distance and in the proper position. The screen should be an arm’s length away from your face and slightly below eye level to help reduce eye strain and for better eye comfort.

#3 Don’t Forget to Blink!

We tend to blink 66% less than usual when using digital screens^[4]. This can cause our eyes to dry out. Notice if you're not blinking enough and try to blink more often. Blinking helps to moisten and prevent dry eyes by spreading moisture across the eyes.

#4 Refresh with Eye Drops

If your eyes still feel dry or irritated, use artificial tears or lubricating eye drops to hydrate the surface layer of the eyes. This can help to relieve symptoms of dry eyes and manage vision discomfort. Use them even when your eyes feel fine to keep them hydrated and prevent a recurrence of symptoms.

However, if you have severely dry eyes, do opt for preservative-free eye drops as those with preservatives might irritate the eyes further.

#5 Appropriate Lighting and Minimize Glare

Besides prolonged screen time, exposure to harsh fluorescent lighting and excessive glare also contributes to eye strain and blurred vision. Both affect our visual acuity and make it harder to perform visual tasks.

Avoid lighting directly behind or above a computer screen and reduce the amount of light competing with your screen to help reduce eye strain. Ideally, the screen’s brightness should match the light in the surrounding workspace for better eye comfort. Anti-glare screens can also help to reduce the amount of light reflected from the screen.

#6 Eat More Eye-Friendly Foods

You’ve probably heard, “Eat your carrots, they are good for the eyes”. There is truth in that.

A healthy, well-balanced diet can improve your vision and overall eye health. Include foods such as berries, carrots, oranges, spinach, nuts, and seeds that contain antioxidants such as Vitamin A, Vitamin C, Vitamin E, Lutein, and Zeaxanthin.

These antioxidants protect the eyes from free radical damage and reduce the risk of eye-related diseases such as macular degeneration^[5]. In addition, lutein and zeaxanthin also function as a natural sunblock and help protect your eyes against harmful blue light emitted by digital devices.

It’s also beneficial to include more foods such as salmon, tuna, anchovies, and flax seeds as these foods are a good source of omega-3 that is known to help reduce dry eyes, one of the most common symptoms of digital eye strain. Besides, DHA in Omega-3 is an important nutrient that helps maintain eye function.

#7 Consider Eye Health Supplements

Dietary supplements can come in handy when it’s difficult to obtain nutrients from food alone. It is a convenient alternative with the given amounts of nutrients and vitamins formulated specifically for the eyes.

Choose eye supplements with antioxidants and phytonutrients that support the blood vessels delivering nutrients and oxygen to your eyes, helping to relieve eye strain while keeping them healthy and sharp. It’s also a good idea to consider supplements with lutein and zeaxanthin, carotenoids that protect the eyes against oxidation and damaging radiation from sunlight.

Don't let screen time dictate your comfort and efficiency—start implementing these tips today. By adopting these simple lifestyle changes and incorporating eye-friendly foods and supplements into your daily routine, you can significantly reduce the discomfort of digital eye strain and you'll notice a marked improvement in how you feel and function both at work and at home.

Take control of your screen time and invest in a healthier, more productive you. Your eyes will thank you!

^[1] https://www.webmd.com/eye-health/computer-vision-syndrome

^[2] https://www.nepjol.info/index.php/NEPJOPH/article/view/8707

^[3] https://www.kpjhealth.com.my/damansara2/news/healthy-eyes-reducing-digital-eye-strain

^[4] https://uihc.org/health-topics/computer-vision-syndrome

^[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523787/