Maintain Healthy Eye Vision and Restful Sleep: Strategies to Avoid Digital Eye Fatigue
In the digital age, our screens have become an integral part of our daily lives. However, extended screen time can lead to digital eye strain and disrupt our sleep patterns. Here are some tips to help combat these issues and promote a healthier lifestyle.
Firstly, adopting behavioural habits can make a significant difference. Blinking more frequently and completely, especially during screen time, can help combat dryness and fatigue in the eyes. Regularly checking and adjusting your screen's height and distance to ensure a comfortable setup as you switch between tasks is also essential.
When it comes to ergonomic adjustments, proper screen positioning is key. Position your monitor about an arm's length from your face, with the top edge at or slightly below eye level. For multi-monitor setups, align them to reduce neck strain, and place screens perpendicular to windows to minimize glare.
Using blue light filters, either through glasses or software, can help minimize eye discomfort and support better sleep by reducing melatonin suppression from screen exposure, especially in the evening. It's also important to set screen brightness to match the ambient lighting, neither too bright nor too dim, to avoid glare and excessive contrast.
Taking regular breaks is another effective strategy. The 20-20-20 rule suggests looking at something 20 feet away for at least 20 seconds every 20 minutes. However, recent advice also suggests longer breaks of 2-5 minutes for more relief.
In addition, using artificial tears or lubricating eye drops can help maintain moisture levels and alleviate the gritty sensation accompanying digital eye strain. Engaging in screen-free activities like reading a book, meditating, or stretching before sleep can also help.
For smaller devices like tablets or smartphones, using a stand to avoid holding them too close to your face is recommended. It's also advisable to stop using electronic devices at least an hour before bed. If avoiding screens before bed isn't possible, consider dimming your device's brightness and enabling night mode settings.
Creating a relaxing pre-sleep routine that minimizes screen exposure can help retrain your body to transition smoothly into sleep. This may include engaging in relaxing activities, such as reading a book or listening to calming music.
By incorporating these tips into your daily routine, you can help alleviate digital eye strain symptoms (such as blurred vision, headaches, and dry eyes) and support healthier sleep patterns in the digital age.
Engaging in screen-free activities such as reading a book or listening to calming music before sleep can benefit mental health by reducing stress and promoting relaxation. Maintaining good mental health is an essential part of overall health-and-wellness, and ensuring quality sleep plays a significant role in this.
