It is perhaps safe to say that many of the things we do everyday have all been embedded with digital screens and screen time.
Do you watch just one, or maybe two episodes from that interesting series before going to bed? Do you check your phone after waking up…to check the time, any new messages, Instagram…? Then do you work an 8 hour shift on a laptop screen, only to end up browsing social media after?
You are not alone. The point here is to focus on our eyes and if they are able to handle the digital stress? Often people may think it’s alright until they develop signs like dry eyes, red eyes, itchy or watery eyes.
“Looking at screens all day long probably won’t ruin your vision permanently,” says Dr. Rajat Goyal, Consultant Ophthalmologist, Ujala Cygnus Rainbow Hospital, Agra, “but it might lead to an increasingly common condition called computer vision syndrome.”
It’s a digital eye strain condition, and includes symptoms like dry eyes, blurry vision, and headaches. The computer vision syndrome can be reduced by reevaluating our workplace ergonomics. Here are some tips shared by Dr. Goyal:
Choose a desk chair that supports your upper body and encourages you to sit up straight with your neck in a neutral position.Increase the brightness on your device when you’re in a bright environment, like in the office or outdoors. Lower the brightness if you’re in a dark room.Cleaning your screen regularly also helps eliminate dust and smudges that can make glare worse.One should also blink 15-20 times a minute when you aren’t looking at a screen.Even wearing blue light glasses when you’re using your computer, tablet, phone, or watching TV could improve symptoms of digital eye strain.
Along with bothersome vision symptoms, you might experience tech neck — or pain in your head, neck, and shoulders. People with sedentary sitting jobs which require them to work on a computer or laptop, often develop a tech neck sooner or later.
The number one way to avoid it is to get up and move frequently. After every 15-30 minutes, you should get up and walk around, even if it’s for just a minute. This will improve blood circulation in your body, along with getting your neck in a different position.
Studies show that sitting for long periods is dangerous to your heart and can also lead to a shortened life span. So, a simple task such as getting up from your chair every now and then to move around is not just great for your neck, but the rest of your body as well.
“Screen time is an indispensable part of our lives, and we can mitigate its harmful effects by following some simple practices,” says Dr. Rishi Raj Borah, Country Director – India, Orbis, adding, “The theme for the World Sight Day – #LoveYourEyes – further reinforces the imperativeness of looking after and loving your eyes.”
He says one of the best ways to love your eyes is getting regular eye health check-ups. In general, it is recommended to schedule an eye exam once every year. As for preventing harm from screens, Dr. Rishi shares, “The eyes need to work harder when the screen is placed in proximity to them, therefore, positioning the screen at an arm’s length will also help reduce the strain.”
Explaining a popular trick for eye care, he shares, “The 20/20/20 rule of looking at something 20 feet away for 20 seconds after every 20 minutes of screen time is also helpful in giving the eyes the much-needed break.”
There are several other eye exercises you can include in your daily routine, to strengthen your eye muscles and improve your overall eye health.
Dr. Shibal Bhartiya, Senior Consultant - Ophthalmology, Fortis Memorial Research Institute, Gurugram, shares another popular and effective, and perhaps underrated eye exercise, for which all you need is a pen. This exercise is also especially beneficial following LASIK, in case of visual strain.
Exercise Steps
1. Sit or stand straight and look at a far off small object, wearing your prescribed glasses if you’ve been prescribed distance correction.
2. Hold out a pen at an arm’s length and look at its tip.
3. Slowly bring the tip close to your eyes, keeping the tip at level with your eyes.
4. Hold the tip for about 10 seconds at the point where you feel some strain or heaviness in the eyes. The tip should continue to appear clear and single – should not appear double.
5. Then again take it back to an arm’s length and hold it there for 10 seconds.
6. Again slowly bring the tip close to your eyes to the point where you feel some strain.
7. Repeat this 10 times and then again look at the far off small object. Then again repeat the whole cycle.
Exercise Schedule
To begin with, do this exercise for 5 minutes in the morning and 5 minutes in the evening at a time when you are relatively fresh.Gradually increase the duration of the exercise to 15 minutes over a period of next 2 weeks.Carry it on religiously regularly for 2 months, after which once a day exercise for 5 minutes is sufficient to maintain good convergence of the eyes.It is normal to feel slightly more strain, pain in eyes and even headache for a few days when you begin convergence exercises. Rest assured that gradually you will recover and your symptoms due to convergence insufficiency will soon be better.
