Simple Tips to Reduce Eye Strain from Prolonged Screen Use

In today's world, many of us spend hours glued to our screens. According to the Korea Communications Commission, the average Korean uses digital devices for about five hours a day. For office workers who spend nearly eight hours a day working, the time spent staring at screens is even higher. This extended screen time can lead to eye strain and discomfort. The Korean Ophthalmological Society reports that over 80% of people between the ages of 20 and 60 suffer from dry eyes due to prolonged digital device usage. This can further lead to symptoms like itching, watery eyes, and blurred vision. Since avoiding digital screens isn't a practical solution, how can we protect our eye health while using them?

Why Do Our Eyes Get Tired from Digital Screens?

Eye fatigue occurs when we focus on close-up screens for long periods of time. When we intensely concentrate on digital screens, the ciliary muscles in our eyes become fatigued. These muscles are responsible for adjusting the lens inside the eye to help us focus on near and far objects. Over time, this constant strain on the ciliary muscles weakens their ability to function, leading to blurred vision and discomfort.

Additionally, while staring at screens, we tend to blink less frequently, which causes the tear film on the surface of our eyes to evaporate more quickly. When the tear layer becomes unstable, it results in dry eyes. This condition can worsen if left unaddressed, leading to chronic eye discomfort.

Simple Habits to Prevent Eye Strain

To prevent eye fatigue and dry eyes, it’s important to change how we interact with screens. One effective way to reduce eye strain is to blink more frequently while using screens. This helps keep the eyes moist and prevents the tear film from evaporating. Additionally, after about an hour of screen use, take a break and focus on something in the distance to relax your eye muscles.

The National Health Insurance Service recommends performing simple eye exercises throughout the day to reduce eye strain:

1. Move your eyes up and down: Keep your eyes open and move them up and down for at least five repetitions.
2. Blinking exercises: Close your eyes tightly, hold for a few seconds, then open them. Repeat several times.
3. Move your eyes left to right: Without moving your head, move your eyes from left to right five times.
4. Repeat the blinking exercise: Close your eyes tightly again, hold for a few seconds, and open them.

These exercises can help relieve tension in the eye muscles and keep them flexible.

Nutrition and Tools for Better Eye Health

In addition to practicing good eye habits, you can support your eye health by including certain nutrients in your diet and using functional eyewear. Eating foods rich in eye-healthy nutrients such as omega-3 fatty acids, lutein, zeaxanthin, and vitamins can help reduce eye fatigue.

Foods like fatty fish (salmon, mackerel) and green leafy vegetables (spinach, kale) are packed with essential nutrients that support eye health. Omega-3s like EPA and DHA found in fish are particularly beneficial for maintaining the eye’s tear film and reducing dry eye symptoms. These nutrients can also help protect the eyes from age-related macular degeneration and other eye conditions.

Additionally, using blue light-blocking glasses or adjusting the display settings on your devices to reduce blue light exposure can further decrease the strain on your eyes. These tools filter out harmful blue light emitted from screens, helping your eyes feel less tired after prolonged use.

Other Tips for Protecting Your Eyes

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to give your eyes a break.
• Adjust your screen settings: Make sure your screen is set to a brightness level that matches your surroundings. Avoid using screens in very dark or very bright environments, as this can strain your eyes.
• Maintain proper posture: Ensure that your screen is positioned at eye level and about an arm’s length away from your face. Sitting too close to the screen or looking up or down for extended periods can strain your neck and eyes.
• Use artificial tears: If you suffer from dry eyes, using over-the-counter lubricating eye drops can help keep your eyes moist and comfortable during long screen sessions.

Conclusion: Protecting Your Eyes in a Digital World

In today’s digital age, completely avoiding screens isn’t realistic, but we can take steps to protect our eyes from the harmful effects of prolonged screen time. By incorporating simple habits like blinking more often, taking regular breaks, and performing eye exercises, you can reduce eye fatigue and keep your eyes healthy. Additionally, maintaining a nutrient-rich diet and using tools like blue light filters or functional glasses can further protect your vision.

Remember, taking care of your eyes is essential for both your comfort and long-term health. Making small adjustments to your daily routine can have a big impact on reducing eye strain and maintaining good vision.

 

 

 

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