What to do to Limit Blue Light Exposure and Digital Eye Strain

It is strongly advised by doctors and professionals worldwide that we minimise our screen usage. This is becoming increasingly challenging in the digital era, as we have iPads, smartphones, and laptop computers.

According to the latest survey, 80% of individuals believe the pandemic has increased screen usage, which contributes to eye strain.

In fact, almost a quarter of people indicate their eyes are worse than they were a year ago. Several have also reported suffering some level of eye pain on a daily basis. Based on all of this data, it's clear that we all need to take better care of our eyes right now.

Since the majority of our work and leisure time is now spent on a screen, it is only deteriorating our eyesight and health. That is why it is critical to consider how we can get our job done while also enjoying all of today's technology and smart gadgets without jeopardising our vision and general health.

Hence, on that point, check out the following techniques for reducing eye strain from screen use.

Adjust the Brightness

Changing the brightness of your display might assist reduce eye strain caused by a computer or other screen use. Low-brightness monitors can induce eye strain as you try to focus. A brighter setting will minimise flicker and constrict your pupils, making it easier to focus. If you must spend extended periods of time gazing at your screen, you may change the brightness to improve your vision.

Avoid sitting too close to the screen

Remember, what appeared to be an old wives' tale was, in fact, extremely true. Our screens are way too near to our faces when we use tiny devices, which is not optimal for seeing. For best viewing, a minimum distance of 20 inches should be maintained between your face and the screen. It is also critical to place the screen's centre at a suitable height, around 5 inches below eye level. This ensures your comfort and reduces eye strain.

Lower the glare

One of the most prevalent causes of eye strain and computer vision impairment is screen glare (CVS). It's also a very distracting and needless problem. Keep your screen clean at all times, draw drapes near your computer workstation, or consider investing in anti-glare goods such as anti-glare displays to avoid or lessen the impact of glare. Investing in blue light filtering equipment is one of the greatest methods to decrease glare.

Furthermore, those who spend a lot of time on their screens might benefit from filtering blue light with blue-blocking eyewear. This can greatly improve sleep and eye vision by reducing glare, which is known to induce eyestrain, headaches, and migraines.

Make Use of Sufficient Lighting

Poor lighting may have a negative impact on your eyesight, which is why it is critical to use proper lighting when looking at your computer. High-intensity lighting will likely increase dark shadows and will not assist with glare, therefore consider modest lights on each side for equal brightness and to reduce shadows. Further, you could also check at blue light filtering lights to improve your productivity and vision.

Blink

The purpose of blinking is to clean the surface of your eyes by washing them out with new tears. This also provides nourishment to your eyes, which helps to maintain eye health. That is why it is critical to remember to blink! Staring at a screen for an extended amount of time might cause you to forget to blink on a regular basis, which damages your eyes by causing them to dry up and increase the likelihood of inflammation. Try to ensure that your eyes don't dry up or become red and irritated as a result of not blinking sufficiently. Blinking every 20 seconds is advised for good eye health.

Take Regular Breaks

If you have a lot of work to accomplish, it's tempting to do it all at once; but, not giving your eyes enough rest might aggravate their condition. Take regular pauses away from your screen, around every 20 minutes, to give your eyes a rest. Make sure your break lasts at least 20 minutes and that you don't focus on anything closer than 20 feet away to reduce strain and enhance comfort when you return to work.

It is necessary to notice that you limit your screen time regardless of whatever screen you are using. The above-mentioned methods can undoubtedly enhance your eye health and minimise eye strain; nevertheless, you should avoid excessive screen usage. There are several negative consequences of gazing at a computer screen for an extended period of time. So set yourself a timetable to follow and include relaxation intervals. You'll be able to work more effectively without compromising your eyesight.