Screens are everywhere these days—phones, tablets, computers, TVs—and most of us spend far more time looking at them than we realize. Between work, entertainment, and staying connected, our eyes rarely get a real break. Over time, all that screen time can lead to dryness, headaches, blurred vision, and general eye fatigue.
The good news is that a few simple habits can make a big difference in keeping your eyes healthy. In this post, we’ll look at some common signs of screen-related eye strain and share tips to protect your vision while still enjoying your favorite devices.
These conditions have plagued human eyes for millennia, but since the mid-20th century, electronic screens have aggravated these problems.
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Today’s lifestyles often include many hours of looking at screens at close range. Because of the length of time and the fact that screen images are often not as sharply defined as printed pages, our eyes must work harder over long periods. This results in a variety of symptoms known as computer vision syndrome (CVS):
There are multiple causes for CVS, including:
What can you do to preserve your eyesight in the age of screens?
Regular eye check-ups will frequently result in a prescription for corrective lens glasses or contact lenses.
Wearing these regularly will make screen viewing much easier, thereby significantly reducing CVS risk. There’s also the benefit of increased overall quality of life in seeing things more clearly in daily activities and helping to mitigate risks like falling or medication overdoses.
For every part of the body, particularly our eyes, water is necessary. Proper hydration will ensure that a healthy layer of water always covers the eyes, providing protection and facilitating blinking, which helps to wash away bacteria and debris. Inadequate hydration can cause the eyes to feel irritated and increase the risk of other problems.
Wearing sunglasses outdoors will help with both damaging blue light and invisible ultraviolet (UV) light. Don’t make the mistake of skipping sunglasses on a cloudy day. While overcast skies block blue light, harmful UV rays can penetrate clouds. You can add more protection by using polarized sunglass lenses, which reduce light glare and prevent eyestrain.
Unlike sunglasses, blue protection glasses, or blue light glasses, are designed to protect your vision when looking at a screen.
Blue light, a visible wavelength, accounts for 25% of sunlight and is known as high-energy visible (HEV) light. Because of this, the eye senses the sharpest images from this wavelength, but paradoxically, due to its high energy, it has the most potential to damage the eye.
When engineers started to develop electronic screens, they relied on plenty of blue light wavelengths to make images easier to see. This created an added risk for human eyes because we tend to stare at screens for hours at a time. So, since adults already contend with age-related eye problems, filtering out blue light from screens may offer some benefit.
Glare on a screen can make it nearly unreadable. Adjust window coverings or the position of the screen to manage glare. Another option is a glare reduction filter applied to the screen. Other simple steps, such as keeping screens clean, can also decrease glare and improve clarity.
Desks, tables, and chairs need to be adjusted for maximum comfort. According to the American Optometric Association:
According to the National Institutes of Health, eyes require three times as much light when you are in your 60s as they did in your 20s. Increase natural light by keeping curtains pulled back and windows clean. Make sure to have good electric lighting, particularly at the bottom and top of the stairs, so that you can clearly see the steps. Use a direct light from an adjustable table lamp, positioned to read, so the light does not reflect off the page or screen and lead to glare.
Our eyes work hard every day, and constant screen time only adds to the strain. The good news is that protecting your vision doesn’t require big changes—just a bit more awareness. Simple steps like taking screen breaks, adjusting lighting, and staying hydrated can go a long way toward keeping your eyes comfortable and healthy. Taking care of your vision today helps ensure it stays strong for years to come.
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