These days, we spend a lot of time on our digital screens. Whether we’re scrolling on our smartphones or using a laptop computer for work, there are plenty of reasons to use devices. Unfortunately, excessive use can affect healthy vision. Too much screen time can even contribute to computer vision syndrome (CVS) symptoms, which include digital eye strain and tired eyes.
You may not be able to eliminate screen time, but you can make the experience better for your eyesight. Read this guide if you need to check your routine and enhance your vision. We’ll explain how working to reduce screen time and using quality-made accessories like blue light glasses or reading glasses can improve your experience with everything from desktop computers to laptops. With some adjustments, you can make your vision experience more comfortable as you go about your day.
How to Reduce Screen Time to Prevent Eyestrain and Fatigue
Create a Screen Schedule
Part of reducing your screen time is knowing your daily schedule. For example, ask yourself if you rely on your device for work or use your screens to socialize. Being aware of your device use can better balance your screen time with rest. You can also try some activities that help to relieve symptoms of CVS.
A new schedule may include pauses in your day to close your eyes for a few moments. This simple practice can help to reduce feelings of visual fatigue. Tech devices involve seeing things up-close, so you can also include activities that use your distance vision. Leave spots in your schedule where you do not use a smartphone or laptop. This will help keep your vision comfortable and avoid burning eyes or headaches.
Set Daily Limits for Screen Time
Now that you’re creating a new schedule, set yourself limits for screen time. The National Institute of Health (NIH) recommends no more than two hours of at-home use of computer monitors or smartphone screens per day. This time limit also includes video games and watching television.
While you follow health experts’ advice for overall wellness, you may also reduce uncomfortable eye symptoms. Setting appropriate limits for your unique vision may also help you minimize eyestrain in the future. Feel free to experiment until you find the schedule that works for you.
Some people have tools that log the amount of time they spend on their laptops or smartphones. Reading these reports can give you valuable information to help you adjust your limits and schedule. You can also ask your doctor about the screen time limits they recommend for your health and eyes.
Watch Where You’re Using Screens
Avoid using your devices while you’re eating meals or going to sleep. These activities will only increase your screen time and may even create unhealthy habits. Decide a time at night to shut off your computer for good. Sleep experts recommend plugging in and turning off your smartphone or laptop for 30 minutes or more before going to bed.
Some people use their devices only in certain places like their office or living room. This strategy keeps areas like the bedroom available exclusively for rest. You can also consider how often you multitask with your digital device. For example, putting down your smartphone to cook dinner or socialize can help reduce your screen time.
Get Active and Spend Time Outside
Staying active and getting outdoors is an excellent way to help reduce digital eyestrain. While you’ll combat issues like dry eye and neck pain from CVS, you’ll also work to enhance your overall wellness. There are many ways to enjoy exercise or get some fresh air while resting your eyes. Add something to your schedule that makes you feel great while reducing your daily screen time.
Some people like to play team sports or take an exercise class. Solo activities like swimming or mountain biking will get you outside while letting you gaze far away so your vision can stay in top shape. Take a hike or a drive. If you’d like to rest your eyes instead, lie down on a blanket under a tree. Try taking in some fresh air and sun. A pair of polarized sunglasses can help make your vision more comfortable in sunlight.
Use Glasses to Prevent Digital Eyestrain
Your vision will be more comfortable now that you’re reducing your screen time and resting your eyes. When you need to use your tablet or laptop, wearing the right glasses helps prevent CVS symptoms in the future. The proper eyewear can also help you be more productive, enabling you to reduce your overall time on the computer.
Blue light blocking glasses have lenses that filter much of the high-energy visible blue light from computer screens. When you wear a pair of comfortable blue light glasses while you use your digital devices, you help to prevent further eyestrain.
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If you wear readers for presbyopia, a pair of blue light reading glasses will be the perfect combination of assistance with near vision and blue light blocking power. Enhance your up-close vision and feel more comfortable at work or play. While blue light readers are an excellent tool for looking at screens, you can also get no correction lenses. Blue light glasses are available to everyone, even if you do not have to correct your near or distance vision.
Reducing Screen Time and Enhancing Your Eye Health
We all need digital screens to navigate our world. However, excessive screen time can negatively impact your eyesight, giving you everything from dry eyes to eye pain. Adjusting your schedule and using the right tools and strategies can make your vision comfortable all day long. It can also help to improve your relationship with digital screens.
If you have further questions about your vision or screen time, talk to an eye doctor. An optometrist or ophthalmologist can help you understand how devices affect your eyes. They can also recommend a prescription or corrective lenses if you need them. These days, blue light glasses are more affordable and accessible than ever.
You’ll find a variety of colors and patterns to match your style and personality. You’ll also find many different angles and shapes for flattering your face. A durable and trendsetting pair of glasses can make all the difference in your new screen schedule, so enjoy the way your eyes feel when you make the necessary changes!
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