What is digital eye strain?

In our modern society, frequent use of screens has become ubiquitous. This has led to the emergence of an increasingly widespread problem: digital eye strain. Also known as computer vision syndrome, this condition is characterized by eye fatigue and vision deterioration resulting from prolonged exposure to digital devices such as smartphones, tablets and computers. Digital eye strain differs from classic eye strain due to its specific screen-related causes.

Why is this important?

Preventing and reducing digital eye strain is essential to preserving your long-term visual health. Eyestrain can lead to a variety of troublesome symptoms such as irritated eyes, blurred vision, headaches, dry eyes and sensitivity to light. By adopting healthy habits and following these tips to prevent digital eye strain, you can improve your visual comfort and maintain good eye health.

Symptoms of digital eye strain

Recognizing symptoms

It's essential to know how to identify the symptoms of digital eye strain. Here are some common signs to look out for:

1. Irritated or painful eyes: You may experience burning, stinging or discomfort in your eyes.
2. Blurred vision: Your vision may become blurred or distorted during or after prolonged use of screens.
3. Headaches: You may experience headaches, often localized to the temples or forehead.
4. Dry, watery eyes: Your eyes may become dry, accompanied by a stinging sensation, but they may also water excessively.
5. Sensitivity to light: You may become hypersensitive to light, experiencing increased discomfort or pain in the presence of bright light.

When to take action?

If you experience these symptoms during or after regular screen use and they persist, it's important to take steps to preserve your visual health and reduce digital eye strain.

Contributing factors

Computers and screens

Computer screens and other digital devices contribute to digital eye strain in a number of ways. Firstly, staring intensely at a screen for long periods of time constantly strains your eye muscles, leading to further fatigue. What's more, your blinking can decrease when you're absorbed by a screen, resulting in reduced natural lubrication and drier eyes. Finally, the blue light emitted by the screens of digital devices can also cause additional eye fatigue.

Lighting and reflections

The environment in which you use your screens also plays a role in digital eye strain. Inadequate ambient lighting, particularly lighting that is too dim or too bright, can exacerbate eyestrain. In addition, reflections and glare generated by surrounding lighting or reflective surfaces on or around the screen can also contribute to eyestrain.

Adopting good visual hygiene

Avoid spending too much time in front of a screen

One of the best ways to prevent digital eye strain is to limit your screen time. Try to reduce the amount of time you spend in front of screens, whether for work, leisure or social media. Schedule regular screen-free periods into your day, giving yourself breaks where you can relax or engage in other activities that don't involve using a digital device.

Follow the 20-20-20 rule

To reduce eyestrain, follow the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet (about 6 metres) away for at least 20 seconds.

During these breaks, don't forget to blink regularly. Blinking is a natural mechanism that helps lubricate and refresh the eyes by distributing tears over the ocular surface. When you're staring at a screen, you tend to blink less often, which can lead to dry eyes and increased fatigue.

To remedy this, get into the habit of consciously blinking every few minutes when using a screen. This will stimulate tear production and help keep your eyes hydrated. You might also consider using visual reminders or apps to remind you to pause and blink regularly.

By incorporating this simple habit into your routine, you'll help reduce digital eye fatigue and keep your eyes comfortable all day long.

Adjust distance and viewing angle

Maintain an adequate distance between your eyes and the screen, usually around 50 to 70 centimetres. Position the screen slightly below eye level and adjust the viewing angle for ergonomic posture.

Use lubricating eye drops

If your eyes are dry, use lubricating eye drops to moisturize and relieve them.

Manage screen brightness

Adjust the brightness of your screen to suit your environment, avoiding excessive contrasts between the screen and ambient lighting.

Eye exercises

Practice regular eye exercises to relax and strengthen your eyes, such as eye rotation or palming (covering your eyes with your palms).

Clean your screens regularly

Eliminate fingerprints and dirt on your screens by cleaning them regularly with suitable products to avoid annoying reflections.

Avoid using screens before bedtime

Avoid using screens for at least an hour before bedtime to give your eyes a rest and prepare for sleep.

Reducing exposure to blue light

The blue light emitted by digital screens can have an impact on eye fatigue. To prevent it, you can :

- Wear glasses specially designed to block blue light. These glasses feature special filters that reduce exposure to this harmful light.
- Install a blue-light filter on your electronic devices. These filters can be applied to the screen and help reduce blue light emission.

Consult an eye care professional

In the event of persistent symptoms or concerns, consult an eye care professional who can provide you with personalized advice and appropriate solutions.

By following these ten tips, you can prevent and reduce digital eye strain, improve your visual comfort and protect your long-term eye health. Don't forget to take care of your eyes - they deserve your undivided attention!

Conclusion

By following these ten tips, you'll preserve your vision and significantly reduce the eyestrain associated with screen work. Don't forget to take regular breaks, blink, moisturize your eyes and adjust your lighting. Your visual comfort will be greatly improved!