Reducing Eye Strain - The 20-20-20 Rule
As an eye doctor, I get asked all the time how to improve eye strain and headaches from increased screen time (especially with the kids!):
Here are some top tips:
- Follow the 20-20-20 rule - Every 20 minutes, take a 20 second break from your screen and look 20 feet away. This gives your eye muscles a chance to relax.
- Remember to blink - When you are concentrating on work/a movie/a book, your brain forgets to blink. Dry eyes are very uncomfortable and can add to the strain. You can use artificial tears if needed.
- Mind your posture - An unaligned neck or back can trigger headaches.
- Avoid too bright lights or sunlight - The reflection and glare from screens can worsen strain.
- Use a physical book 📖 or paper when able - Another strategy to avoid the above glare issue.
- Hold your digital media at least 18-24 inches away from your face - The closer you hold your phone, the harder your eyes have to focus.
As we go into the summer, encouraging more outdoor play will be especially helpful for children. Not only does this relieve and reduce overall eye strain, but there are also reports of slowing the progression of nearsightedness.
