Ten tips for strain-free screen time
It’s back to work again with a vengeance, which for many means hour after hour staring at a computer screen.
WITH the festive season downtime now behind us, it’s back to work again with a vengeance, which for many of us means hour after hour staring at a computer screen. And all too often, that means eye strain, irritated eyes and blurred vision, symptoms which can be markedly worse if contact lenses are involved.
Since just two consecutive hours spent behind a screen can affect your vision, disrupt your sleep patterns and in the long term, affect your general eye health, here are 10 tips to help you make 2017 a good year for your eyes.
1. Cut the glare
Any light reflection on your screen will strain your eyes. Don’t use your computer or device where there’s direct light, especially sunlight, on the screen. Put an anti-glare filter on your screen, and if you wear specs, put the same anti-reflective coating on your glasses to reduce glare and improve vision.
2. Avoid harsh light
It’s not only glare off your screen that can cause eye strain and irritation. Bright sunlight through a window, or harsh indoor light should also be avoided. Close blinds or curtains to keep out bright sun, and don’t sit directly in front of windows. If harsh overhead lighting is straining your eyes, use fewer or lower intensity light bulbs.
3. Screen ergonomics
On the topic of making your environment eye-friendly, check that your computer screen is between 50 and 60 centimetres from your eyes. Make sure you’re also not constantly looking down from your screen at a print-out or document; rather put any printed pages you’re working from on a stand beside your monitor.
4. A bright idea
Your screen is not meant to be a light source; if it’s lighting your dark room, it’s too bright. Rather, the screen should be the same brightness as the environment around you – not too bright, but also not too dim.
5. Banish the blue
Blue light emitted from screens causes eye strain, makes it harder to fall asleep, and is even thought to contribute to macular degeneration and vision loss. Reduce it with blue light filter apps like F.lux, which will automatically adjust your screen’s colour temperature, making your screen easier on the eye.
6. Bigger is better
Set the text on your device or computer to a large-enough size that you don’t need to strain your eyes peering at the screen. Three times larger than the smallest you can comfortably read is a good guide.
7. Go for contrast
High contrast is good, so opt for black text on a white background, or similar dark-on-light colour combinations.
8. Take frequent breaks
No matter how engrossed you are in your work, give your eyes a break every 20 minutes. Looking off into the far distance for a minute or two will prevent focus fatigue by relaxing the muscles that keep your eyes focused on the screen. Even better, get up from your chair and stretch your body at the same time.
9. Blinking good advice
Studies show we blink five times less than usual when staring at a screen, which leads to dry eyes and blurry vision. Be sure to blink regularly, and every so often, blink slowly several times to properly moisten your eyes.
10. Designed for comfort
A new report on digital eye strain by The Vision Council in the USA says that people who wear contacts are more likely to have “computer vision syndrome”, experiencing symptoms of “eye discomfort and visual disturbances”. They’re also four times more likely to experience dry eyes during or after screen time.
Some studies show that silicone hydrogel contact lenses are more comfortable than regular soft lenses if you frequently find yourself behind a screen. Online contact lens supplier Eyesupply recommends the new Avaira lens, a two-week disposable silicone hydrogel lens that stays naturally moist. Y
