Five Ways to Prevent Digital Eye Strain

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Today, many people spend hours each day sitting in front of a computer screen. Once you get in the flow, you may not take a break for several hours. When you finally do turn away, your eyes may feel tired and perhaps your vision is a bit blurry.
“Digital eye strain is increasingly common,” says Marianne Ghatta, O.D., an optometrist with the Palo Alto Medical Foundation. “Many of my patients come in with eye strain and blurred vision, simply from staring at the computer for too long, too often.”
Digital eye strain, sometimes called computer vision syndrome, can occur when you sit closely in front of a screen for two hours or more without taking a break. Symptoms can include eye strain or tiredness, blurred vision, headache, and neck or shoulder pain.
Dry eyes cause most of the symptoms. Typically, we blink about 18 times a minute when we’re going about our day. Each blink releases a bit of moisture over our eyes. Our blink rate decreases when we’re staring at a screen, resulting in dry or burning eyes.
“Also a screen has brightness and flicker and glare, which is hard on the eyes,” Dr. Ghatta says. “It’s very different than looking at a piece of paper.”
 Five Ways to Help Prevent Digital Eye Strain
Dr. Ghatta says you can prevent digital eye strain by following a few simple tips:
Stay arm’s length away from your screen. Your computer screen should be 23 to 25 inches away from your eyes – about an arm’s length away. Smartphones and tablets should be held 16 to 18 inches away from your eyes.
Take 20-20-20 breaks. Every 20 minutes, turn away from your computer and focus on something 20 feet away from you for 20 seconds. Set your smartphone alarm to vibrate so you remember to do this.
Position your screen away from glare. If you sit near a window, position your screen so it’s not reflecting as much glare. You might also consider getting shades for the window, or an anti-glare screen to put over your regular computer screen.
Consider computer glasses. These glasses help your eyes focus at the exact distance of your computer screen. Most people know about reading and driving glasses, but they don’t think to ask about computer glasses. They make a big difference for people who are on the computer all day.
Get your vision checked every year or two. People’s vision and eye health changes over time. The prescription glasses that worked well for you three years ago may not be correct for you today. Even minor prescription differences can really help with eye strain.
 Coutesy: Sutter Health Newsletter 
(Article by Marianne Ghatta, O.D., who is an optometrist at the Palo Alto Medical Foundation. About PAMF Vision Care Center.)

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