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15 tips to relieve digital eye strain?
Relieving digital eye strain, also known as computer vision syndrome, involves making adjustments to your workspace, adopting healthy habits, and taking steps to reduce the strain on your eyes while using digital devices. Here are some tips to help alleviate digital eye strain:
- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and focus on something at least 20 feet away. This helps reduce eye fatigue caused by continuous close-up screen viewing. Clinical and Experimental Optometry observational study concludes decreasing screen time, practising the 20-20-20 rule, and the use of rewetting drops are necessary to reduce the symptoms of digital eye strain
- Proper lighting: Ensure your workspace is well-lit, and avoid glare on your screen. Position your monitor so that it doesn't reflect overhead lighting or windows.
- Adjust screen settings: Increase text size and contrast to make content easier to read. Adjust the brightness and colour temperature of your screen to reduce glare and blue light exposure.
- Use blue light filters: Consider using blue light filters or screen protectors on your devices, or use software like f.lux or Night Shift that reduces blue light emission during the evening hours.
- Position your screen correctly: Your screen should be at eye level and about 20 inches away from your eyes. Adjust the screen's angle so that you don't have to tilt your head up or down to see it comfortably. As per a study published in Investigative Ophthalmology & Visual Science, modern cell phones are held at closer viewing distances than printed materials as the main cause of digital eye strain commonly experienced in many individuals.
- Blink more: Remember to blink frequently to keep your eyes moist. Staring at a screen can reduce the blink rate and lead to dry eyes.
- Eye exercises: Perform simple eye exercises to reduce eye strain. One exercise involves rolling your eyes in a circular motion for a few seconds in each direction.
- Use artificial tears: Lubricating eye drops can help relieve dryness and discomfort caused by prolonged screen use. Consult with an eye doctor for recommendations on the best drops for your specific needs.
- Take regular breaks: Schedule short breaks throughout your workday to rest your eyes. Use this time to stretch, walk around, and refocus your eyes on distant objects.
- Adjust your workspace ergonomics: Make sure your chair, desk, and monitor are set up in an ergonomic way to minimize strain on your neck, shoulders, and back. Proper ergonomics can indirectly reduce eye strain.
- Limit screen time: Reduce the overall time you spend on digital devices when possible. Prioritize offline activities and hobbies that don't involve screens.
- Get regular eye exams: Visit an eye doctor for regular check-ups. They can detect and address any underlying vision problems that may contribute to eye strain.
- Consider computer glasses: Specialized computer glasses with anti-reflective coatings can help reduce glare and improve screen clarity. Consult an eye care professional for recommendations.
- Manage screen distance: Adjust the distance between your eyes and the screen to find a comfortable position that reduces strain. This distance may vary depending on your vision and screen size.
- Stay hydrated: Proper hydration can help maintain eye moisture and reduce dryness. Drink enough water throughout the day.
If you continue to experience severe eye strain or discomfort despite trying these measures, consult with an eye care professional. They can provide personalized recommendations and check for any underlying eye conditions that may be contributing to your symptoms.
Dr. recommended homoeopathy medicines for digital eye strain
Eye strain & Computer vision syndrome: Dr. Vikas Sharma and Dr. Umang Khanna recommend Ruta Graveolens 200, 2 drops (or 3-5 pills) three times daily. Dr Vikas adds Ruta is a prominent medicine to manage cases where headache and eye pain occur from eyestrain. There is pain in the forehead which is pulsating or pressive type. Pain may extend from the front of the head to the sides of the head. Heat may be felt in the eyes with redness, eye pain, heat and burning sensation in eyes. A pressure is felt deep in the eyes. Pain may be experienced over the eyes. There is a blurring of vision as well. Watering from the eyes can appear too.
Eye strain with headache and gastric issues: Dr Kirti Singh recommends Iris Veriscolor 30, 2 drops (or 3-5 pills) in the afternoon for computer professionals who face eye strain with headache and have gastric issues like Gas and constipation due to sitting for long hours in front of the computer. Sedentary work or sitting down for extended periods can cause your abdomen to compress, which slows down digestion and impacts bowel function.
Burning Lacrimation with strained eye: As per John Hopkins medicine eyestrain may cause red, watery, irritated eyes. Dr Umang Khanna recommends Euphrasia Officinalis 200, 2 drops (or 3-5 pills) three times daily. A key indication for the use of this medicine is water eyes that are burning in nature
Tech neck treatment: Neck pain and stiffness: is caused by a form of repetitive strain and injury to the muscles and other tissue structures of the cervical spine. Dr Umang Khanna suggests certain homoeopathy medicines get rid of neck pain from sitting for long periods in front of a computer
- Rhus Tox 1M - 2 drops (or 3-5 pills) three times daily
- Cimicifuga 200 - 2 drops (or 3-5 pills) three times daily
- Lachnanthes Tinct 30 - 2 drops (or 3-5 pills) three times daily
- Dr. Umang Khanna YouTube video titled "कम्प्यूटर/ फ़ोन का आँखों पर दुष्प्रभाव || Computer / Phone Vision Syndrome || Homeopathic remedies"
- Dr.Kirti Singh YouTube video titled "Eye Strain Headache | Homeopathic Medicine | आंखों में तनाव के कारण सर दर्द"
- Blog article in drhomeo dot com
Tip For best results, the medicines should match the indicated symptoms or as advised by your doctor
Dosage: as indicated above or as advised by your doctor
Disclaimer: The medicines listed here are solely based on suggestions made by doctors on YouTube/Blog whose reference is provided. Homeomart does not provide any medical advice or prescriptions or suggest self-medication. This is a part of the customer education initiative. We suggest you consult your physician before taking any medicines