Easy ways to prevent dry eyes caused by excessive screen time

Spending long hours in front of laptop and mobile screens is almost inevitable. In addition to all the other walks of life it impacts, excessive screen time can take a toll on your eyes, leading to dryness and discomfort. The blue light emitted by computer screens can disrupt your natural blinking patterns and cause eye strain. To help you combat dry eyes and maintain optimal eye health, we have compiled the top five expert-recommended tips:

Blink frequently: When you concentrate on screens, you tend to blink less frequently, thus resulting in dryness. Make a conscious effort to blink regularly to keep your eyes lubricated and refreshed. Set reminders or use eye exercise apps to help you break from the habit.

Use the 20-20-20 rule: Every 20 minutes, take a break and focus on an object approximately 20 feet away for 20 seconds. This technique relaxes the eye muscles and reduces eye strain. It also allows your eyes to refocus and readjust from staring at the screen up close, which causes dryness.

Adjust your screen settings: Proper screen settings can make a significant difference in reducing eye strain and dryness. Increase the font size and adjust the brightness and contrast settings to ensure optimal visibility without putting unnecessary strain on your eyes. Additionally, consider using a matte screen filter to minimise glare.

Maintain a comfortable working environment: Ensure your workspace is properly lit with indirect lighting to reduce the contrast between the screen and the surrounding area. Position your computer screen slightly below eye level, and adjust the chair and desk height to ensure a comfortable posture. This alignment helps prevent strain on your neck and shoulders, which can lead to dryness and affect the eye health.

Use artificial tears or lubricating eye drops: Over-the-counter lubricating eye drops can provide immediate relief for dry eyes. Consult with an eye care professional to find the most suitable eye drops for your specific needs. Applying drops regularly throughout the day can help keep your eyes moisturised and alleviate dryness.

These steps proactively prevent dry eyes and maintain better eye health while spending extended periods in front of the computer. Remember to prioritize regular breaks, blink frequently, and create a comfortable and well-lit working environment. Taking care of your eyes today will go a long way in maintaining healthy eyes. 

Inputs by Dr Neeraj Sanduja, ophthalmologist, and eye surgeon, and Dr. Deepti Mehta, Consultant - Ophthalmology, CARE Hospitals, Hi-Tec City