Each one of us spends a significant amount of time staring at displays, on our smartphones, television, computer, or other digital gadgets. While these digital gadgets became a necessity during the COVID-19 pandemic, they are extremely addictive. Since excess of everything is bad, prolonged screen viewing can increase eye strain. Let us know more about eye strain and the ways to deal with it. 

What are the signs of eye strain?

While the major signs of eye strain are aching, fatigued, burning, or itchy eyes, other signs may include:

• Dry eyes
• Watery eyes
• Blurred vision
• Splitting headaches
• Discomfort in the back, neck, or shoulders
• Sensitivity to light 
• Difficulty in focusing
• Difficulty in keeping eyes open

Even if these signs and symptoms most likely indicate eye strain, it's always better to inform your doctor about any changes in your vision or eye health.

Ways to prevent eye strain

Measures that may help prevent eye fatigue include:

• Follow the 20-20-20 rule. In this rule, you need to look away from your screen for 20 seconds, every 20 minutes at an object 20 feet away from you. 
• Move back from the computer screen. A rule of thumb is to keep your laptop/computer screen distanced at least 25 inches, or around an arm's length away from your eyes. 
• Add a matte screen filter to lessen the glare on your screen.
• A humidifier can be beneficial as it helps maintain eye moisture.
• If your eyes feel dry, buy an over-the-counter eye lubricant to maintain the moisture. You can also blink frequently to trigger the production of natural tears in the eyes.
• If your screen is substantially brighter than the surrounding light, dim it. Altering the room's lighting would also help to reduce contrast.
• Keep your screen clean as your eyes will have to work harder if the screen is dirty with dust, fingerprints, and other particles.
• If you wear contact lenses for prolonged hours, the dryness and irritation in the eyes can get worse. Try wearing glasses sometimes to give your eyes a break.
• While placing or taking out your contact lenses, remember to wash your hands and practise other hygiene habits.
• Stay hydrated by drinking lots of water as it helps the eyes stay lubricated. You can also sip on green tea as it contains antioxidants (catechins) that may aid in the production of tears in your eyes for improved lubrication.

Why do we need the 20-20-20 rule?

According to the American Academy of Ophthalmology, using digital gadgets doesn't always result in vision loss but may result in discomfort and strain. While humans blink approximately 15 times every minute, this percentage drops to half or a third while looking at screens. This can result in dry, itchy, and worn-out eyes.

A study including the students of Malaysian University examined the effect of computer use on the eyes. The results showed that the pupils of almost 90% of the participants had signs of computer vision syndrome after just two hours of nonstop computer use. Computer vision syndrome is a type of eye strain caused due to prolonged screen time. Doctors further state that the risk of CVS is equally high for children due to their increased screen time during online school classes or while playing video games. 

Researchers explain that any respite from repetitive computer work or screen time is good, despite the fact that many physicians advise following the 20-20-20 rule as the best course of action. They add that kids often don't feel eye strain as much as adults do, but the harmful effects persist. As a result, parents and other adults should keep a tight eye on their children's screen usage as they might go astray.

Therefore, to protect your eyes from getting fatigued, you should limit your screen time and follow the 20-20-20 rule.

World Sight Day 2022

Every year 13th of October is observed as World Sight Day, which aims at drawing global attention towards vision impairment and other causes of blindness. This year, we have an Apollo expert Dr CK Deepa, a renowned ophthalmologist in Bhubaneshwar, sharing her expertise on how one can maintain eye health.

Computers and other digital gadgets can cause painful eye strain. Therefore, you should try to lessen screen time, practise the 20-20-20 rule, and follow the aforementioned measures to prevent eye strain. Eye strain usually goes away with an ample amount of rest, however, if any of the symptoms of eye strain persist for long,

Consult Dr C K Deepa