8 tips for preventing digital eye strain

If you’re in front of a computer all day or spend a lot of time on screens, here’s how to treat the symptoms of this vision-related issue.

Computers, smartphones, tablets and flat-screen TVs have become a part of our everyday lives. We use them for entertainment at home, on public transportation and at work. In fact, the average U.S. worker spends 7 hours a day on their computer.

While these devices offer numerous benefits, they can also have a negative impact on your vision. If you use screens for too long, they can lead to something called digital eye strain, or computer vision syndrome. It’s a condition that causes eye discomfort and vision issues.

So how can you help prevent digital eye strain? Find out below.

Experiencing vision issues? Call a licensed insurance agent at (800) 827-9990 to talk about available vision insurance coverage, or browse your options online today.

What is digital eye strain?

Digital eye strain (aka computer vision syndrome) is an “eye- and vision-related problem that results from prolonged computer, tablet, e-reader and cell phone use.” It’s a type of eye condition that an eye doctor can diagnose only with a comprehensive eye exam.

Eye strain can be caused by long periods of intense staring at any object without blinking — not just at digital screens. But screens come with their own set of issues.

For one, these devices emit blue light, which can disrupt sleep. Blue light, however, has not been found to contribute to long-term eye health issues, such as:

• Damage to the retina (that’s “the light-sensitive layer of tissue at the back of the eyeball”)
• Age-related macular degeneration (AMD) (that’s a common eye disease that “affects the macula, the part of the eye that allows you to see fine detail”, and can cause trouble with central vision)

What are the symptoms of digital eye strain?

Digital eye strain can turn up in various ways, and recognizing the symptoms is the first step to managing it. Common symptoms include:

• Blurry vision or difficulty focusing
• Difficulty keeping your eyes open
• Dry or watery eyes
• Eye pain from bright light
• Headache behind the eyes
• Muscle spasms in the eyes or eyelids
• Tired, sore, itchy or burning eyes

Reasons you might be experiencing these symptoms include not blinking enough, glare from the screens, poor lighting, improper viewing distances, bad posture and uncorrected vision issues.

For the latter, it might be a good idea to schedule an appointment with an eye doctor. They can do preventive screenings and tests to check if you might need glasses.

You can talk to an eye doctor about treating digital eye strain symptoms. Call a licensed insurance agent at (800) 827-9990 to talk about available vision plans, or browse your options online today.

8 tips for preventing digital eye strain

It’s pretty much impossible to get off all your screens. But there are steps you can take to give your eyes a rest and treat the symptoms of digital eye strain if they crop up. Here are 8 helpful tips for preventing digital eye from computers and all your other screens:

1. Take regular breaks. If you’re in front of a computer screen all day, one good preventive method is to use the “20-20-20” rule. That means every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye fatigue.

   Pro tip: Don’t have windows in your office? Give yourself a reason to go to a part of your office or home where you look out a window. Or step outside when you can.

2. Keep your eyes moist. Blinking frequently allows your tears to moisten your eyes, which keeps them from getting dry. You can also use artificial teardrops if needed.

   Pro tip: Wear glasses or contact lenses? An eye doctor can recommend a brand of artificial tears that will work for one or the other.

3. Position your screen properly. Place your computer screen 20 to 26 inches from your face, with the center of the screen slightly below eye level.

   Pro tip: Don’t have a ruler handy to measure the distance from your computer screen to your face? That total is about an arm’s length away.

4. Reduce glare. Face your screen away from windows or bright lights, and use a matte screen filter to reduce glare. (That’s a type of screen protector or overlay that has a textured, nonreflective surface that’s designed to decrease glare on surfaces like computer screens.)

   Pro tip: Most computer or smartphone shops will be able to get you the filters that you need. Don’t want to leave your home? Many online stores carry what you need. Check the reviews for the filters that might be most appropriate for your needs.

5. Adjust screen brightness and contrast. Ensure the brightness of your screen and room lighting are about the same level. You’ll also want to increase on-screen contrast for better visibility.

   Pro tip: This isn’t an exact science. Test out which levels of brightness or contrast work for your eyes’ needs.

6. Consider prescription computer glasses. These are prescription glasses designed for focusing at a distance of about 25 inches and can help reduce digital eye strain. It’s worth noting that you’d need to have a comprehensive eye exam from an eye doctor before you could get these glasses. Most vision insurance plans fully cover some preventive care screenings and tests, like the ones you’d get in this exam.

   Pro tip: Although you may have heard that using your vision insurance to get blue light–blocking glasses might be a good idea, researchers haven’t found any evidence that they work better than non-blue-light–blocking glasses.

7. Maintain good posture. Sit in a comfortable chair that supports good posture, with your feet flat on the floor and arms supported.

   Pro tip: Need some additional support? Place a pillow behind your back. And if your feet don’t touch the ground, place a footrest under your desk.

8. Keep your device clean. Regularly clean your device to remove dust, fingerprints and smudges.

   Pro tip: Most digital screens come with instructions for cleaning them. You’ll want to choose cleaners that won’t irritate your eyes or cause allergies to flare up.

Can vision insurance help me with digital eye strain?

It’s important to get regular eye exams and take care of your eyes — especially if you’re dealing with any (or all) of the digital eye strain symptoms.

One way to better manage your eye health is with vision insurance. It’s a type of supplemental insurance. (There is a monthly premium for supplemental insurance that is not included in what you’d pay for your primary health insurance.) But it’ll help cover things like those regular eye exams, which will be crucial for catching and treating not just digital eye strain, but also other potential eye-related issues.

Thinking about exploring vision insurance? Call a licensed insurance agent at (800) 827-9990 to talk about available plans, or browse your options online today.

For informational purposes only. This information is compiled by HealthMarkets Insurance Agency and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.