Improving eye health and reducing eye strain resulting from long on-screen hours.
Spending long hours on-screen because of work constraints during the pandemic? The 20:20:20 guideline can greatly reduce eye strain and improve eye health.
Screen time has become a major concern in today’s society. Whether it’s your work or home computer, smartphone, TV, or other digital gadgets, you’re spending a lot of time looking at displays. Eye strain can occur if you spend too much time staring at a computer screen. The 20/20/20 rule may also be helpful.
This article will teach you how to perform this eye exercise or whether scientific evidence supports its efficacy to improve eye health.
What is the 20-20-20 rule about?
If you spend a lot of time staring at a computer screen, your eye doctor may have told you about this guideline. Basically, for 20 minutes that you spend looking at a screen, you should glance away for a total of 20 seconds at something 20 feet away.
There must be a way to know whether anything is 20 feet away.
In most cases, it’s impossible to get an exact measurement of 20 feet without a tape. The most important thing isn’t to be precise. You should aim to concentrate on something that is a long way away from you, rather than on yourself. Consider staring out a window at a distant object, including a tree or a building on the other side of the road. To avoid eye strain while working in a cramped environment, take breaks outside or in a bigger area.
For how long?
Your eyes need to rest for around 20 seconds before they are fully relaxed.
Taking a sip of water while you’re snoozing is an excellent suggestion to keep your body hydrated. As long as you keep your body well-hydrated, your eyes will, too.
Taking a moment to sip on green tea could be even more beneficial. The reason behind this is that green tea contains antioxidants called catechins, which might also help your eyes release tears for greater lubrication.
Every 20 minutes, why not remind yourself of this?
When you’re staring at a screen, you’re more likely to become engrossed in reading or working. Using a timer to remind you to take a 20-minute break can be helpful. Free apps like Eye Care 20 20 20 can also be helpful. The app will remind you to take a break if you start your screen time by pressing the start button.
Are there any side effects of eye fatigue?
The most common signs of eye strain include aching, fatigued, burning, or itchy eyes, as well as eye fatigue.
Other signs and symptoms:
Wet the eyes, please.
Eyelids are drenched with tears
Vision is hazy
Headaches
Difficulty concentrating and sensitivity to light are some symptoms of a neck injury. Eyeballs on the prize
It’s always a good idea to notify your doctor of any changes in your eyesight or eye health, even if these symptoms indicate eye strain.
Is there anything else you can do to avoid eye strain?
Do you want to avoid eye fatigue? Remember these ergonomic eye recommendations whenever you’re seated in front of a computer or monitor.
· Take a step back from your computer to avoid eye strain. Keep at least an arm’s length away from the subject. While you’re at it, lower the screen so that you’re forced to stare downward.
· To lessen the glare on your screen, you may want to use a matte screen filter.
· Keeping the 20-20-20 rule in mind can help you stay focused. For every 20 minutes, put a timer on your phone that tells you to look away for 20 seconds at an item roughly 20 feet away.
· When your eyes feel dry, get some artificial tears from your neighborhood pharmacy. A humidifier can also be beneficial.
· Your eye’s tears are replenished by blinking often.
· Your screen should be dimmer if it’s significantly brighter than the ambient light in your room. Alternatively, you could adjust the lighting in the room to minimize the contrast.
· Keep your computer screens free of dust and dirt. It’s even worse if the screen is covered in fingerprints and other debris.
Symptoms of dryness and irritation may get worse if you wear contact lenses. Wearing glasses is a good way to give your eyes a break.
Even “extended wear” contact lenses should not be used overnight. When inserting or removing your lenses, always wash your hands and practice excellent hygiene.
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