How To Protect Your Eyes From Digital Strain in Southland

Do you spend hours staring at screens that emit blue light? Whether it be for work or leisure, our lives have become increasingly digitalised, and that increases the risk of developing computer vision syndrome or digital eye strain. With more and more people experiencing symptoms such as dry eyes, headaches, and blurred vision due to prolonged screen use, it's important to take proactive measures to protect our eyes. 

We'll discuss the symptoms of digital eye strain and the importance of protecting your eyes from it. We'll also share some tips to prevent digital eye strain for people in Southland. Read on to learn how to keep your eyes healthy while staying connected in a digitally-driven world.

What is Digital Eye Strain (DES)?

Digital Eye Strain (DES), or Computer Vision Syndrome, is a condition that occurs when your eyes are exposed to digital screens or devices for an extended time. It is a common problem that affects many people who use digital devices such as computers, smartphones, tablets, and e-readers daily.

Symptoms of DES

Dry eyes

Prolonged digital screen time can reduce blinking rates, leading to dryness and discomfort. It can make your eyes feel gritty, itchy, or like there is something in them.

Blurry vision

The strain associated with looking at screens can lead to difficulty in clearly seeing objects at various distances, creating a sense of visual fatigue and unclear vision.

Headaches

Headaches associated with DES can range from mild to severe and typically result from prolonged focus on digital screens. This strain can extend to the eye muscles and forehead, causing tension headaches that may worsen with continued screen use.

Why Is It Important To Protect Your Eyes from Digital Strain?

Protecting your eyes from digital strain is extremely important in today's digital world. With the increasing use of technology, taking care of our eyes has become more important than ever.

Improved Comfort: Taking measures to protect your eyes from digital strain reduces the effort your eyes need to exert when staring at screens. You can avoid tired eyes and unnecessary discomfort and enjoy a more pleasant viewing experience.

Reduce Eye Irritation: Protecting your eyes through proper ergonomics, regular breaks, and eye-friendly screens can substantially lessen the irritations caused by prolonged exposure to screens, which can lead to symptoms like dryness, redness, and irritation.

Enhance Concentration: When your eyes are not strained, you can maintain focus and concentration for productive work sessions or immersive screen-based activities.

Reduce Headaches: Protecting your eyes can help mitigate the severity and frequency of these headaches.

Long-Term Eye Health: By preventing excessive strain and damage, you reduce the risk of developing more severe eye conditions in the future.

6 Tips to Prevent Digital Eye Strain in Southland

Prolonged exposure to digital screens leads to digital eye strain, a common issue for many in Southland. To help you protect your eyes and maintain overall eye health, here are six practical tips:

1. Adjust Your Digital Devices

Properly adjusting your digital devices can significantly reduce digital eye strain. You can reduce screen brightness to a level that is comfortable for your eyes. You can also incorporate light bulbs with warm light temperatures and use dark mode on your devices (if applicable) to reduce the amount of blue light emitted.

Increasing the size of texts on your devices can also ease eye strain by making text easier to read without squinting or leaning closer to the screen.

2. Optimise Your Workstation to Ergonomics

Maintaining proper posture while working at your computer can prevent eye strain and other physical discomforts. Sit straight with your feet flat on the ground, and ensure your chair supports your back.

Your computer screen should be at eye level so that you do not have to tilt your head up or down to see it clearly; this can be achieved by adjusting the height of your monitor or using a monitor stand. Position your screen at an arm's length distance from your eyes to avoid leaning forward or backwards. And remember to take occasional breaks to stretch and rest your eyes.

3. Practice the 20-20-20 Rule

The 20-20-20 rule is simple yet effective in reducing digital eye strain. Every 20 minutes, you should take a 20-second break by looking at something 20 feet away. This practice offers benefits:

• Reduces Eye Fatigue

• Improves Eye Health

• Boosts Productivity

• Prevents Discomfort

4. Stay Hydrated

When your body is well-hydrated, your eyes stay moist and comfortable. It produces tears, which keeps the surface of your eyes smooth and free of irritants. Also, for those experiencing digital eye strain, prolonged screen time can often result in dry eyes; staying hydrated can help prevent this.

5. Eat a Healthy Diet

A healthy diet helps prevent digital eye strain and improve overall eye function.

• Foods rich in vitamin A, like egg, sweet potatoes, and kale, maintain healthy vision.

• Vitamin C protects the eyes from harmful radicals. Citrus fruits, strawberries, tomatoes and broccoli are good sources.

• Vitamin E has antioxidant properties like almonds, sunflower seeds, and hazelnuts. You can also find significant amounts of green leafy vegetables like spinach and fortified cereals.

6. Use Glasses with Blue Light Filter

Given society's increase of digital exposure, you can wear glasses with blue light filters or blue light filter apps to minimise the amount of blue light that reaches your eyes. These can help alleviate symptoms of digital eye strain, such as headaches, blurred vision, and difficulty sleeping.

For those interested in exploring their options, Eye Concepts offers a selection of high-quality blue light filter glasses to reduce eye strain and improve visual comfort during extended screen time.

When To Consult a Southland Optometrist

A professional eye exam for digital eye strain offers numerous benefits beyond immediate relief from discomfort.

During an eye test, an optometrist can assess your vision and check for any underlying conditions contributing to digital eye strain, such as dry eyes, uncorrected refractive errors, or binocular vision problems. They can also provide personalised recommendations for eyewear, such as prescription glasses with blue light filters, and suggest ergonomic adjustments tailored to your setup and usage patterns.

Regular eye exams ensure that any vision changes are promptly addressed, helping to maintain optimal eye health and prevent the exacerbation of digital eye strain symptoms.

Conclusion

Preventing digital eye strain in Southland involves several practical steps: adjust the brightness and text size on your devices, optimise your workstation ergonomically, follow the 20-20-20 rule, stay well-hydrated, maintain a diet rich in vitamins and use glasses with blue light filters.

These tips can protect your vision and maintain optimal eye health. Prioritise these strategies to ensure long-term eye wellness and improve daily comfort and productivity.