In today’s digital world, many of us spend hours each day staring at screens for work, leisure, and everything in between. While technology has undoubtedly made our lives more convenient, prolonged screen time often leads to a common condition known as digital eye strain.
 

What is Digital Eye Strain?

Digital eye strain, also known as computer vision syndrome, refers to a group of eye and vision-related problems caused by prolonged use of digital screens, such as computers, tablets, and smartphones. Symptoms can include dry eyes, blurred vision, headaches, neck and shoulder pain, and difficulty focusing. These issues arise from factors like poor lighting, screen glare, improper viewing distances, and reduced blinking while staring at screens.
 

The good news? There are effective techniques to minimize digital eye strain while working. At Eye Carumba Optometry, we care about your eye health and want to share practical strategies to keep your vision comfortable and sharp throughout your workday.
 

Follow the 20-20-20 Rule

An easy way to give your eyes a break and reduce strain from prolonged screen use is by following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This simple habit helps alleviate the discomfort caused by focusing on a single object, like a computer screen, for extended periods.
 

Try to Blink More Often

When staring at screens, we tend to blink less frequently, leading to dry eyes and discomfort. Make a conscious effort to blink fully and regularly to keep your eyes hydrated. For additional relief, consider using lubricating eye drops, which we can recommend during your next eye exam.
 

Adjust Your Screen Settings

• Brightness: Match your screen brightness to the ambient light in your room.
   

• Text Size: Increase font size to reduce the strain of squinting at small text.
   

• Blue Light Filter: Use a blue light filter or wear blue light-blocking glasses to minimize exposure to harmful blue light, which can contribute to eye fatigue and disrupted sleep patterns.
   

Optimize Your Workspace

• Screen Position: Keep your screen about 25 inches from your eyes and slightly below eye level.
   

• Lighting: Reduce glare by adjusting room lighting or using an anti-glare screen protector.
   

• Seating: Ensure your chair supports good posture to prevent neck and shoulder strain, which can exacerbate eye strain.
   

Take Regular Breaks

Stepping away from your desk periodically is not only good for your eyes but also for your overall health. Stand, stretch, and give your body and eyes a chance to relax. Short breaks every hour can significantly reduce the impact of screen time.
 

Consider Computer Glasses

If you spend extended hours in front of a screen, computer glasses with anti-reflective coatings can enhance focus and reduce glare. We offer custom solutions tailored to your specific needs to ensure maximum comfort and protection.
 

Schedule Regular Eye Exams

Sometimes, digital eye strain may be aggravated by underlying vision issues. Regular eye exams allow us to detect and address any concerns early. During your visit, we can recommend personalized strategies or adjustments to your prescription to support your visual health.
 

Protect Your Vision with Eye Carumba Optometry

Don’t let digital eye strain hinder your productivity and comfort at work. By incorporating these techniques, you can maintain optimal eye health in a screen-filled world. 
 

If you’re experiencing symptoms of digital eye strain, schedule a consultation with Eye Carumba Optometry for personalized guidance and treatment. Visit our office in San Francisco, California, or call (415) 360-6900 to book an appointment today.