According to a new 2015 report by the Vision Council, almost one third of adults spend more than half of their waking hours using a digital device, and 72.5% of adults are unaware of the potential dangers of blue light to their eyes and more than 60% of Millennials and Generation X report that they have symptoms of digital eye strain.
68% of Millennials and 63% of Gen Xers report symptoms of digital eye strain.
What is Digital Eye Strain?
Digital eye strain refers to the physical discomfort felt when you sit in front of a digital screen for two or more hours (which 93.3% of adults claim to do). It is associated with the close-to-mid range distance of digital screens, including phones, desktops, laptops, tablets, e-readers and possibly televisions.
The average person will blink at a rate of around 18 times a minute – the problem with digital devices is that spending significant amounts of time in front of them can reduce blink rates, therefore leading to dry, itchy or burning eyes. This is most noted in full time office workers who stare at their monitors continuously for 8+ hours a day.
What’s causing this problem?
In short – we’re all much more tech savvy now, and staring at digital screen takes up more time today than it ever has done in our human history. Children, Millennials, Gen Xers and Boomers have all adapted to technology, and welcomed it as part of their daily lives, with a large percentage of each age gap claiming that they spend over nine hours a day staring at digital screens.
Of course, there is no one device or usage time that can be directly and solely responsible for causing digital eye strain. It is a combination of time spent on digital devices, usage habits, posture, lighting and more. The blue light that is emitted by digital displays plays a big part in increasing digital eye strain. High-energy visible light, or “HEV” can cause damage to retinal cells is there is cumulative and constant exposure, the Vision Council report.
Image taken from The Vision Council report on eye strain
How can you prevent/reduce eye strain?
If you’re working with digital devices or screens all day, you’re susceptible to getting digital eye strain, but that doesn’t mean there’s nothing you can do to prevent or reduce it, at work or at home.
Here’s what you can try:
Increase the text size on your screen
A lot of people claim to get headaches from squinting to read the text on their screen, be it phone, tablet, computer or even TV. This be an even bigger problem when you’re reading an non-mobile optimised site on a mobile, or when using bright screens in a dim room.
Instead of bringing the device closer to your face, or hunching over to see it, simply increase the size of the page so that you can relax and read from a comfortable distance.
Take a screen break
Of course, this seems like the most obvious explanation, and ideally moving to live in the woods for the rest of your life would be the sure fire way to avoid digital eye strain, however that isn’t possible. The Vision Council refer to a 20-20-20 rule, which involves looking away from your screen or device after 20 minutes and staring at something 20 feet away for 20 seconds or more. Apparently, this can help to recharge and refocus your eyes, especially if you do it after long periods of use staring intently at a screen close to you.
Improve your Workstation set up
How close you sit to your computer at work can make a difference to how strained your eyes are. If possible, try to shuffle your monitor or laptop back a bit on your desk so it is at least arms length away. In addition to this, try to improve the ergonomics of your workspace to avoid any strain from leaning over or sitting poorly.
Read ‘Tip 4’ in our Top 10 Steps to a Healthier Office
Consult an eye care provider if you have existing problems
People with existing eye care problems are often susceptible to eye strain because of the combination of eyes trying to correct and compensate for existing issues, as well as trying to focus on complex digital content. You should consult an eye care provider if you have existing vision issues as well as spending a lot of time looking at digital screens.
Reduce glare
Glare can be a real issue, especially in certain positions in an office (Looking directly out a window, or having the light from a window reflecting on your screen). Consider investing in anti-glare screens, or adjusting the angle to reduce the glare on your eyes, as well as regularly cleaning it.
Lighting
Reducing the amount of light that is competing with a devices screen can help you to cut down the brightness of a device, or monitor. Going for more ambient or warmer lighter will allow you to reduce the brightness on your phone, so it isn’t quite so hard on the eyes. As well as this, consider a darker or more pastel screensaver. Instead of a bright white, opt for a dimmer colour.
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