7 strategies to reduce screen time-related eye strain  

Eye strain from excessive screen time is becoming increasingly common, especially with more people relying on digital devices for both work and leisure. Here are seven effective ways to manage and reduce eye strain.

20-20-20 Rule: To help prevent eye strain, follow the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps reset your focus and gives your eyes a necessary rest. 

Proper Lighting: Excessive brightness from either your screen or ambient lighting can strain your eyes. Adjust your screen brightness to match the surrounding environment and use task lighting that doesn’t shine directly onto the screen or into your eyes. 

Adjust Screen Settings: Increase the contrast on your screen for clearer text and easier reading. Also, consider adjusting the color temperature to reduce blue light emission, which is linked to more eye strain and can disrupt sleep cycles. 

Use Anti-Reflective Lenses or Screen Filters: If you wear glasses, ask for an anti-reflective coating that minimizes glare. For those who don’t wear glasses, consider installing an anti-glare screen protector on your devices. 

Maintain Proper Distance and Positioning: Position your screen about an arm’s length away from your eyes and slightly below eye level. This setup helps reduce the strain of looking too far up or down while you work. 

Blink Often: Staring at screens can reduce how often you blink, leading to drier eyes. Make a conscious effort to blink regularly to keep your eyes moist and prevent irritation. 

Regular Eye Exams: Regular check-ups with an eye care professional can help detect any underlying issues that may contribute to eye strain. Additionally, your eye doctor can suggest personalized tips based on the condition of your eyes. 

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