Posted by: Associates in Ophthalmology (NJ) in Eye Health
Most people spend countless hours in front of screens, whether for work, entertainment, or staying connected with loved ones. This increased screen time can leave your eyes feeling dry, irritated, and uncomfortable.
While digital devices have become an essential part of daily life, there are effective ways to protect your eyes and maintain their comfort throughout the day. Keep reading to learn more about how you can manage dry eye symptoms caused by increased screen time!
What Is the Connection Between Screen Time and Dry Eye?
Before diving into management strategies, it’s helpful to understand how using digital devices can contribute to dry eye. When you focus on screens, you tend to blink less frequently, and when you do blink, your blinks may not be full and complete.
Normal blinking is essential for spreading tears across the surface of your eye and keeping them properly lubricated. Also, looking up at screens positioned above eye level can expose more of your eye surface, leading to faster tear evaporation.
From simple habit changes to environmental adjustments, here are nine effective ways to manage screen-related dry eye symptoms and maintain better eye comfort throughout your day:
1. Take Regular Screen Breaks Using the 20-20-20 Rule
One of the most effective ways to combat screen-related dry eye is practicing the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something at least 20 feet away.
This simple routine can help reset your normal blinking pattern and give your eyes a much-needed rest.
2. Adjust Your Screen Position
Proper screen positioning can significantly reduce eye strain and dryness. Position your screen slightly below eye level and about arm’s length away.
This positioning can help reduce the surface area of your eye exposed to air and encourage more natural blinking patterns.
3. Use Artificial Tears
Keep artificial tears nearby when working on digital devices. These drops can help support your natural tear film and provide immediate relief when your eyes start feeling dry.
Your eye doctor at Associates in Ophthalmology can recommend the best type for you.
4. Optimize Your Work Environment
Creating an eye-friendly workspace can make a big difference. Make sure you are using proper lighting to reduce glare.
Also, consider using a matte screen filter and maintaining appropriate humidity levels in your environment.
5. Practice Proper Blinking Exercises
Since reduced blinking is a major contributor to screen-related dry eye, incorporating intentional blinking exercises into your routine can help. Try closing your eyes fully for a few seconds every so often, or practice several complete blinks in succession.
6. Maintain Good Screen Hygiene
Keep your screens clean and dust-free, as dirty screens can cause you to strain your eyes more, potentially leading to reduced blinking. Additionally, adjust your screen’s brightness and contrast to comfortable levels that don’t cause you to squint or strain.
7. Stay Hydrated
Drinking adequate water throughout the day can help maintain your body’s overall hydration, including your eyes. While hydration alone won’t solve dry eye issues, it’s an important component of overall eye health.
8. Consider Using Blue Light Filters
While the relationship between blue light and dry eye isn’t direct, using blue light filters or computer glasses may help reduce overall eye strain, which can influence blinking patterns and tear production.
9. Follow a Healthy Diet
Consuming foods rich in omega-3 fatty acids and maintaining a balanced diet can support your eyes’ natural ability to produce quality tears. Consider incorporating foods like fish, flaxseeds, and walnuts into your diet.
While these management strategies can help alleviate screen-related dry eye symptoms, persistent or severe dry eye may require professional attention. Your eye doctor at Associates in Ophthalmology can evaluate your specific situation and recommend appropriate treatments or medications if needed.
Schedule an appointment at Associates in Ophthalmology in Livingston, NJ, today to learn more about managing your screen-related dry eye symptoms!
