Tips for Maintaining Healthy Eyes in the Digital Age

Tips for Maintaining Healthy Eyes in the Digital Age

While technology has brought many conveniences, it has also posed new challenges for maintaining eye health. Long hours spent in front of computers, tablets, and smartphones can lead to digital eye strain, also known as computer vision syndrome (CVS). Here are some essential tips from Modoc Family Optometry to help you protect your eyes and maintain their health in this screen-dominated world.

Follow the 20-20-20 Rule

One of the easiest ways to reduce eye strain is by following the 20-20-20 rule. For every 20 minutes spent looking at a screen, take a 20-second break and look at something 20 feet away. This helps your eyes relax and reduces the strain from staring at digital screens for extended periods.

Maintain Proper Lighting

Ensure that your screen is not the brightest light in the room. Having too much contrast between your screen and the surrounding environment can strain your eyes. Use natural light or soft indoor lighting that doesn’t create glare on your screen. If needed, consider adding an anti-glare screen protector to reduce reflections.

Adjust Screen Settings

Adjusting the settings on your digital devices can make a significant difference in reducing eye strain. Start by increasing the font size so that you don't have to squint. Adjust the brightness to match your surroundings and, if available, activate "night mode" to minimize blue light exposure. The lower contrast and warmer tones of night mode help ease the strain on your eyes, especially during the evening.

Keep Your Distance

It’s essential to maintain a proper distance from your screen. Ideally, your eyes should be about an arm’s length (20–24 inches) away from the screen. Ensure that your monitor is positioned at or slightly below eye level, so you aren’t straining your neck or eyes.

Stay Hydrated and Blink Frequently

When using digital devices, we tend to blink less often, which can lead to dry, irritated eyes. Blinking is essential as it helps to refresh your eyes with moisture. Make a conscious effort to blink more frequently, especially when you notice your eyes starting to feel dry. Additionally, stay hydrated by drinking enough water throughout the day to help maintain natural moisture levels in your eyes.

Invest in Blue Light Glasses

Prolonged exposure to blue light emitted by digital screens has been linked to digital eye strain and may interfere with your sleep cycle. Blue light glasses can filter out a portion of the harmful blue light, reducing strain on your eyes and improving comfort during extended screen time. If you spend more than a couple of hours daily on a device, blue light glasses can be a great addition to your routine.

Schedule Regular Eye Exams

Regular eye exams are vital for maintaining healthy vision, especially as we increase our screen time. During an eye exam, your optometrist can check for signs of eye strain, dry eye syndrome, or other eye health issues and provide personalized recommendations for your screen habits. Even if you feel your vision is fine, an annual check-up ensures your eyes remain in good health.

Practice Good Posture

Poor posture while using digital devices can exacerbate eye strain. Make sure your workspace is ergonomically designed so that you’re sitting with your feet flat on the ground, your back straight, and your screen at the proper height. Avoid slouching, as this can lead to tension in your neck, shoulders, and eyes.

Eat a Balanced Diet Rich in Eye-Healthy Nutrients

Your diet plays a key role in maintaining healthy eyes. Foods rich in omega-3 fatty acids (like fish), antioxidants (such as vitamins C and E), and lutein (found in leafy greens) can support eye health. These nutrients help protect your eyes from strain, reduce your risk of dry eye, and support overall visual function.

Book Your Next Eye Exam with Modoc Family Optometry Today

As digital devices continue to be an integral part of our daily lives, it's essential to take steps to protect our eyes from the effects of prolonged screen use. Following these simple tips can help you maintain healthy eyes and reduce the risk of developing digital eye strain.

If you're experiencing persistent discomfort or have concerns about your eye health, schedule an eye exam with Modoc Family Optometry to achieve optimal eye health in the digital age. Visit our office in Alturas, California, or call (530) 233-2020 to book an appointment today.