In the modern era, electronic devices play an integral role in your life. Most of the people have at least one electronic device, be it a smartphone, tablet, or computer. All electronic devices emit blue light which can be harmful to your eyes over the long term. An overabundance of light from your electronic devices can cause daytime fatigue & upset your natural rhythm. Continual extended electronic device screen time can impact your eyes. Your eye strain problems increasing day by day with the use & overuse of electronic devices. Now a day, it is nearly impossible for you to avoid using electronic devices.
While technology is great, the electronic devices you rely on for everything might be exposing your eyes to dangers like any of these following symptoms –
- Blurred visions
- Double visions
- Dry eyes
- Frequent headache
- Burning eyes
- Soreness shoulders or back
- Increasing light sensitivity
- Retinal damage
- Inability to keep eyes open
Meanwhile here are few tips you can do to protect your eyes from electronic devices:
- Rest the eyes – Take frequent breakup after every 30 – 40 minutes to give your eyes a rest is recommended. Time spent on electronic devices such as tablets, smartphones, or computers should be reduced too. You should turn off all devices at least two hours before bedtime.
- Take regular breaks – You implement a system where you try to take regular breaks away from your device screen for about 20 minutes or so for every two hours. You should blink, close eyes & allow them to rest, and re-lubricate during this time. You can easily perform this by using the 20 – 20 – 20 rule. Every 20 minutes, look at an object at least 20 feet away from you for at least 20 seconds.
- Make the screen more eye-friendly – If the screen of your electronic device is brighter than the surrounding light, your eyes have to work harder to see. You can reduce eye strain by adjusting the screen brightness to match the light level in the environment around you. You can get a little much-needed relief by adjusting your device text contrast & increasing the front text size on the screen.
- Remember to blink – You naturally blink about 20 times per minute, but when you are looking at an electronic device screen, this can drop by as much as half. Less blinking leads to dry your eyes. You must be increasing your blink rate which helps to keep your eyes moist & reduce dryness & irritation. You can use artificial eye drops if you take plenty of breaks but still your eyes have dry.
- Use screen filters – By using special screen filters to the front of your device, you can reduce the amount of digital blue light emitted from your device. Now it is available on the market like – mobile screen protector, computer screen protector for reducing blue rays from electronic devices.
- Tilt your screen – Blue light is coming directly from your electronic device. You can protect your eyes from emitted blue light by holding your device at 30-degree angles or more.
- Wear blue light blocking glasses – By wearing blue light blocking glasses which can absorb 90 % of emitted blue light, you can reduce your eye strain & protect eyes from electronic devices.
- Keep a clean screen – You should wipe down your electronic device screen routinely with either a specialized dry cleaning cloth or spray to remove disturbing dust, grime, spots & fingerprints.
- Use a blue light blocking App – You can use some apps for your electronic device which can change the hue of the screen to block the blue light. You can be able to turn on or off this app as you desired.
- Do eye exercise –
- Far and near – try to look at something that is far away from you for 10 seconds. Instantly switch to something that is close to you for 10 seconds. Try to perform this 10 times.
- Eye Rolling – try to look up at the ceiling without moving your head & neck. Then you try to circle your eyes in a clockwise direction until you get back to the ceiling. You try to perform this exercise seven times then blink for a minute. Then repeat circling your eyes in the anticlockwise direction including blinking.
- Palming – Try to placing your palm over your eyes with your fingertips on your forehead. Alternatively, just make a dark cave for them.
11. screen/sitting position – your electronic device screen is usually considered at least about at an arm’s length away from you. You must view the screen just below your eye level. Your handheld electronic device screen should be hold 16 – 18 inches from your faces. Holding your smartphone or tablets closer can put significant strain on your eyes.
12. Wear proper eyewear – You should consult with your eye doctor to determine if you need special eyewear to reduce eye strain. Your eye doctor can recommend specialized lenses, devices or eye therapy that will help properly protect your eyes from electronic devices glare.
13. You can install an anti glare screen or anti – reflective coating on electronic devices that you use often.
14. Get outside – You go outside for a walk or sit to make up for time spent & ensure exposure to natural light & quite from using a handheld electronic device.
15. You must stop working if you felling any symptoms of digital eye strain.
16. On yearly you must be checking your eyes by your doctor.
17. Take plenty of vitamin C. It not only helps you prevent from getting sick but also great for your eye health.