Staring at Screens? Protect Your Eyes with These 6 Tips for Dry Eye
In today's digital age, the ubiquitous use of computers, smartphones, and other gadgets poses challenges to eye health. One common issue that arises is dry eye syndrome also known as dry eye disease, and in this article, we explore the deeper connection between this condition and prolonged use of digital devices.
Why does computer work affect dry eyes?
Typically, a person blinks about 15 times per minute. But when you look at the screen of a computer or smartphone, you blink 2 times less often - this leads to a lack of hydration of the cornea and, as a result, to dryness, irritation and eye fatigue.
The study proved that an 8-hour working day at the computer leads to a change in the composition of the tear film - it becomes significantly less mucin, which protects and moisturizes the cornea, and also promotes healing in case of its microtraumas. It occurs in over 60% of computer users.
There are other factors that exacerbate dry eye disease. For example, wearing contact lenses or dry air in the office due to air conditioning, lack of lighting, dustiness or lack of water in the body (mild dehydration).
How to Prevent Dry Eyes from Computer Use?
So, work on the computer affects the stability and quality of the tear film, which leads to the "dry eye" disease. What can be done about it?
- Comply with computer rules.
- Interrupt for eye exercises during the working day.
- Organize the workspace ergonomically in terms of eye comfort.
- Use artificial tears to moisturize your eyes.
1. Embrace the 20-20-20 rule
This simple exercise relaxes the focusing muscles in your eyes, reducing strain and dryness.
- Take your eyes off the monitor every 20 minutes
- Focus your eyes at a distance of 20 feet (approximately 6 meters)
- Hold your eyes for 20 seconds
Also, during a break, you can do several exercises from gymnastics for the eyes: move your eyes clockwise and counterclockwise, close your eyes with your hands and sit in the dark,
2. Take short breaks while working at the computer
It is better to take several short breaks of 5-7 minutes than one long one. But being distracted from the computer monitor does not mean immersed in the phone. Walk around the office, pour a glass of water, drink it while looking out the window. By the way, drinking enough water means fighting dehydration, which affects the moisture in the eyes. But coffee and tea, on the contrary, contribute to rehydration, so it is better to reduce their consumption.
3. Customize your workspace
- Monitor Position: Place your monitor an arm's length away, slightly below eye level.
- Screen Brightness: Reduce brightness to match the ambient light, and use "night mode" or blue light filters in the evenings.
- Glare: Avoid glare by positioning your screen correctly and using a matte screen protector.
4. Sit properly
Ergonomic work chair will help maintain the correct posture. It should be adjustable in height and have a ledge on the back for lumbar support.
Try to avoid cross-legged poses, with both feet flat on the floor and knees bent at about 90 degrees.
5. Choose a vision correction method
Contact lenses can aggravate dry eyes. In this case, you can try to change the lenses to thinner and less moisture content. And also from time to time to put on glasses or think about laser vision correction.
6. Artificial Tears to the Rescue
Keep lubricating eye drops on hand for quick relief. Some brands, like Optinol 0,21%, are compatible with contact lenses and can be used as often as needed.
How to Use Gadgets Without Harming Your Eyes
If you don’t let go of your phone or tablet after a working day spent in front of the monitor, then the following tips will help you keep your eyes healthy:
- Try using voice typing or voice messaging when chatting with friends. So the eyes will look less at the screen and strain.
- Install applications that restrict access to the smartphone at a certain time.
- Try not to look at the screen while driving.
- Try to find non-gadget entertainment/hobbies.
- When using your smartphone in the dark, set the screen brightness to the minimum.
Conclusion
Don't let dry eye ruin your digital life. By following these simple rules, you can protect your eyes, boost your productivity, and enjoy all that technology has to offer. Remember, if dry eye symptoms persist, consult an eye doctor for personalized advice and treatment. Your eyes will thank you!