Phones, laptops and long hours at a desk ask a lot of our eyes. When you look at something close for a long time, the focusing muscles inside your eyes work non-stop, and you blink up to half as often as usual. The result is “digital eye strain”: tired, dry or gritty eyes, blurred vision and headaches.
The rule
Every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. Looking into the distance lets your focusing muscles relax, and it’s a natural moment to blink.
A phone reminder or a sticky note on your screen helps the habit stick. Many people find it easiest to do it whenever they send an email or finish a task.
More ways to keep your eyes comfortable
- Keep your screen an arm’s length away, with the top of the screen at or just below eye level.
- Reduce glare: avoid a bright window directly behind or in front of the screen, and turn the brightness to match the room.
- Blink fully and often. During Harmattan, dry, dusty air makes dry eyes worse, so drink plenty of water and keep fans from blowing straight at your face.
- Make text bigger rather than leaning closer.
- Wear the right glasses. An out-of-date prescription makes your eyes work harder; some people benefit from a pair made for computer distance.
When to see us
If your eyes still ache, you get regular headaches or your vision stays blurry after screen time, book an eye exam. It may be a small change in prescription, dry eye or a focusing problem, all of which we can help with.
