In many workplaces, staring at computer or mobile phone screens for hours has become unavoidable. Studies show that more than 104 million Americans are exposed to excessive screen time — more than seven hours a day, including about 70% of office workers. Report released in January The American Optometric Association (AOA) and the Deloitte Institute of Economic Research surveyed 1,000 people.
Dr. Steven Reed, optometrist and AOA president, says using the devices for just two hours each day can cause eye problems.
Uncontrolled screen use can lead to problems like dry eyes, eye strain, back and neck pain, headaches, heavy eyelids, watery eyes and blurred vision. The habit also leads to increased doctor visits and reduced work productivity, the AOA report said.
While unplugging isn’t always possible, doctors say there are steps you can take to protect your eyes from your devices. Here’s how to do it:
Your eyes may be pleased if you set up an ergonomic workstation.
Many people have their computer screens positioned too high, and Reid advises that your screen should be slightly below eye level so you don’t have to lift your head, adding that the wrong head position can cause symptoms like neck pain and headaches.
You should also keep your computer screen at an arm’s length away and your smartphone away from your eyes, recommends Dr. Valerie Seety Pilon, optometrist and vice president of clinical and medical affairs at insurance company VSP Vision Care. Adjust brightness to a comfortable level based on the lighting around you, and increase the contrast on your device to reduce glare.
Ophthalmologists say that prescription and non-prescription glasses that block blue light and glare can be an effective option for some people to prevent eye strain.
Take short breaks regularly and do this exercise, known as the 20-20-20 rule: Every 20 minutes or so, look up from the screen and look at an object at least 20 feet away for 20 seconds.
“When you focus on something close up, the muscles in your eyes that help you focus can tire,” Reid says. “When you look up at something 20 feet or more away, those muscles tend to relax. You’re giving them the option to relax.”
To improve the quality of your sleep, Reid recommends avoiding device use outside of work for an hour or two before bedtime.
“Continuing to look at screens until bedtime and then not getting a good night’s sleep can have serious implications on your overall health,” he says.
Even if you don’t think your eyesight is a problem, it’s important to have an annual eye exam, Reid says, so doctors can detect and treat unseen conditions before they get worse.
For example, when you’re looking at a computer screen, your reflex is to blink less, which can lead to dry eyes, Reed explains.
Seety Pilon says you can talk to your eye doctor about whether artificial tears or rewetting drops are a good option for keeping your eyes moist.
An eye exam may also reveal other health problems that affect other parts of the body.
“Many people don’t realize that an ophthalmologist can detect signs of more than 270 health conditions, including diabetes and high blood pressure, during an eye exam,” says Seety Pilon.
She also points out that patients who experience eye strain often need their prescriptions updated or their current glasses or contact lenses adjusted.
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