The Home Office Is Here to Stay: Protect Your Eyes from Digital Strain
As the lines between home and office space blurred during the pandemic, many people found themselves spending significantly more time in front of screens. This shift has led to a rise in complaints about eye discomfort—everything from headaches and dry eyes to blurry vision. Many have expressed concerns about the potential long-term effects on their eyesight. According to a survey, two-thirds of businesses plan to make remote work a permanent option. In recognition of Workplace Eye Wellness Month this March, The Eye MDs and the American Academy of Ophthalmology are offering practical advice on how to create a home office environment that minimizes the risk of digital eye strain.
What is Digital Eye Strain?
Digital eye strain refers to a collection of symptoms that can occur when you spend extended periods looking at digital screens. Common symptoms include blurry vision, headaches, eye fatigue, and dryness. One major cause of digital eye strain is reduced blinking when using screens. Blinking is essential for keeping the surface of the eyes lubricated, and less frequent blinking can lead to discomfort. Prolonged near work, such as reading or writing, can also contribute to eye strain.
However, there’s no need to panic. According to Dianna Seldomridge, MD, a clinical spokesperson for the American Academy of Ophthalmology, prolonged screen time won’t lead to permanent damage. “While staring at a screen for too long can be uncomfortable, there are simple adjustments you can make to reduce discomfort and prevent strain,” she says.
Simple Tips to Relieve Digital Eye Strain
- Take Frequent Breaks: The 20-20-20 Rule One of the best ways to protect your eyes is to take regular breaks. The 20-20-20 rule is an easy-to-remember strategy: every 20 minutes, look at something 20 feet away for at least 20 seconds. Setting a timer on your phone or smartwatch can help remind you to take breaks. During those 20 seconds, look away from your screen, or if you can, close your eyes briefly to give them a rest.
- Improve Your Eye Ergonomics Pay attention to how you position yourself in front of your computer. Ideally, sit about 18 to 25 inches (roughly arm’s length) away from the screen. Make sure the screen’s brightness and contrast are adjusted to a comfortable level. Also, position the screen so that your eyes naturally look downward, rather than straight ahead or upward, to reduce strain.
- Use Artificial Tears If you experience dry eyes, over-the-counter artificial tears can help keep your eyes moist. These eye drops are easily accessible and can provide relief from the discomfort caused by insufficient moisture.
- Consider a Humidifier If you live in a dry climate or use a heater frequently, a humidifier can help maintain moisture in the air, reducing the risk of dry eyes. This is particularly helpful during the winter months when indoor air tends to be drier.
- Ask About Computer Glasses If you struggle with focusing on your screen, talk to your eye doctor about computer glasses. These specialized lenses are designed for optimal vision at the typical distance of a computer screen (usually 20 to 26 inches away). They can help reduce eye strain and improve comfort.
- Don’t Buy into Blue Light-Blocking Glasses Although blue light-blocking glasses have become a popular trend, the American Academy of Ophthalmology does not recommend them. Research shows that blue light from screens does not cause digital eye strain or damage to the eyes. While these glasses may seem like a solution, they are not necessary for most people.
When to See an Eye Doctor
If you’ve tried these tips and still experience symptoms of eye strain, it may be time to consult an ophthalmologist. Persistent discomfort could be a sign of an underlying issue, and your eye doctor can help determine the best course of action.
For more expert advice on maintaining eye health, visit www.eyesmart.org.
By taking these simple steps, you can reduce the risk of digital eye strain and keep your eyes comfortable, even as your home office becomes your new normal.