How To Get Rid of Eye Strain (5 Science-Backed Tips)

Summary

In this video, Dr. Michael Chua, a board-certified ophthalmologist, explains the growing problem of digital eye strain caused by prolonged screen time. He outlines the symptoms, such as eye fatigue, dryness, headaches, and neck pain, and explores the root causes, including reduced blink rate and muscle strain. Dr. Chua offers practical solutions for preventing and treating digital eye strain, focusing on proper ergonomics, regular breaks, effective use of eye drops, and optimizing screen and environmental settings. He encourages viewers to take proactive steps to protect their eyes and reduce discomfort associated with increased screen usage.

Takeaways

• 😀 The average American spends over 7 hours a day on screens, leading to increased eye strain and discomfort.
• 😀 Digital eye strain can cause not only eye discomfort but also neck pain, back pain, and headaches.
• 😀 Symptoms of digital eye strain include eye fatigue, blurry vision, sensitivity to light, and dry eyes.
• 😀 A significant cause of digital eye strain is reduced blink rate—when staring at screens, we blink only 5-7 times per minute, compared to 22 times when relaxed.
• 😀 The ciliary muscle in the eye can get strained from focusing on screens for long periods, which can lead to discomfort and blurred vision.
• 😀 As we age, our ability to focus on nearby objects decreases, making digital eye strain more common in people aged 40 and above.
• 😀 Ergonomics play a crucial role in preventing digital eye strain—ensure the center of your screen is 10-15° below eye level and maintain a proper posture.
• 😀 Follow the 20-20-20 rule: take a 20-second break every 20 minutes and focus on something 20 feet away to reduce eye strain.
• 😀 Oil-based artificial tears, like Systane Complete or Refresh MGD, help prevent tear evaporation and keep your eyes lubricated during screen use.
• 😀 Environmental factors such as lighting, screen brightness, and humidity play a significant role in the comfort of your eyes—optimize your workspace to reduce strain.

Q & A

What is digital eye strain?

Digital eye strain, also known as computer vision syndrome, refers to the discomfort and symptoms that arise from prolonged use of digital screens, such as eye fatigue, blurred vision, neck stiffness, headaches, and back pain.

How much time does the average person spend on screens each day?

According to a 2023 report, the average American spends 7 hours and 4 minutes looking at screens per day, while globally, the average screen time is 6 hours and 58 minutes.

What are the common symptoms of digital eye strain?

Common symptoms of digital eye strain include eye fatigue, discomfort, headaches, blurry vision, sensitivity to light, dry eyes, redness, burning sensations, and foreign body sensations.

How does screen time contribute to dry eyes?

When using screens, people tend to blink less frequently. This reduced blink rate (from about 22 times per minute to 5-7 times) causes tears to evaporate more quickly, leading to dry eyes and irritation.

What is the ciliary muscle's role in eye strain?

The ciliary muscle helps the eye focus on near and far objects by changing the shape of the lens. Prolonged focus on close objects, like a screen, can strain this muscle, leading to eye discomfort and fatigue.

Why do people experience more eye strain as they get older?

As people age, typically in their 40s or 50s, the lens inside the eye becomes stiffer, making it harder to focus on close objects. This condition, known as presbyopia, can worsen eye strain as the ciliary muscle works harder to focus on near objects.

What are the key strategies to prevent digital eye strain?

To prevent digital eye strain, optimize ergonomics (e.g., adjusting screen height, distance), take regular breaks (e.g., the 20-20-20 rule), use eye drops, ensure proper lighting, and control room humidity.

How can ergonomics help prevent digital eye strain?

Good ergonomics involve positioning your monitor slightly below eye level (10-15°), keeping the screen at least an arm's length away, ensuring your shoulders are relaxed, and maintaining a proper sitting posture to avoid neck and back strain.

What is the 20-20-20 rule?

The 20-20-20 rule suggests that every 20 minutes, you should take a 20-second break and look at something 20 feet away to help your eyes rest and reduce strain.

How can lighting and screen brightness affect eye strain?

Poor lighting and excessive screen brightness can increase eye strain. It's important to avoid glare and adjust screen brightness, particularly in low-light conditions, to reduce eye fatigue.