Mobiles have become an indispensable part of our daily lives. Read this article to find out how to prevent eye strain due to mobiles.
Mobiles and eye strain
Recent studies have shown that one-tenth of the world could be blind by 2050! Among the many theories for this astounding statistic are those that blame our modern propensity to spend hours staring at bright screens, being it our laptop or mobile phones. The effect of this on our eyes, known as digital eye strain, refers to our eyes getting tired from staring at a digital device like a mobile for more than two hours at a time. Focusing on something at close quarters for a long time can lead to the development of short-sightedness or myopia.
Further, the blue light emitted by smartphones can damage your eyes and hasten macular degeneration. It has a negative effect on your retina. Sometimes, eye strain that becomes apparent after excessive mobile usage could be due to an underlying medical condition. Eye strain can be prevented by following certain rules and frequently resting your eyes to protect them from lasting damage.
Signs and symptoms
Symptoms include tired, sore, irritated, itchy, or burning eyes. Eyes can feel either dry or watery. Blurred or double vision can be present. Headaches, especially around the eye region, strained neck, shoulders, or back, increased sensitivity to light, inability to keep the eyes open, and difficulty focusing are the other signs of eye strain.
Reading from or seeing the mobile continuously without resting the eyes can cause eye strain. Additional causes include exposure to bright light, reflection or glare from the mobile screen, trying to see in dim light, poor posture, viewing the screen from a close range or wrong angles, and poor contrast between text and background. You also tend to blink less when staring at your mobile screen, and hence your eyes don’t get moistened enough. Sometimes, a pre-existing condition in your eyes like uncorrected vision or eye muscle imbalance can also cause eye strain.
How to Prevent Eyestrain Due to Mobiles
1. Comfortable Brightness
Invest in a screen protector for your mobile to reduce glare from sunshine or ambient lights. This will, in turn, protect your eyes from reflective light. You can also adjust the screen brightness, contrast, and font size of the text to make it suitable for your eyesight. Make sure to hold the mobile phone 16 to 18 inches away from you.
2. Avoid using Devices in Dark
Avoid looking at your mobile screen in the dark; instead, check it, if you must, in a well-lit room. Keep the night mode setting on in your mobile so that your phone screen adjusts to the light at different times of the day. This feature will also reduce the impact of blue light on your eyes.
3. Moisturize your Eyes
Blink your eyes often to moisturize your eyes and pause in the duration you stare at your mobile screen. Alternatively, wash your eyes often with cool, plain water. This will help your eyes to refresh and refocus and lessen the strain on them. Close your eyes at the end of every hour and rest them for a few minutes.
4. 20/20/20 Rule
Follow the 20/20/20 rule. If you look at your screen for 20 minutes, look at something else at 20 feet distance for 20 seconds. This will give your eyes a break.
5. Balanced Vision Health
Have a balanced diet full of vegetables and fruits to provide the right nutrition to your eyes. Have regular eye checkups to ensure you maintain vision health. Use commercially available eye drops to keep your eyes moisturized and lessen strain. Use a humidifier inside your room to add moisture to the air and thereby prevent dry eyes.
6. Encourage Tear Production
Soak a clean cloth in warm water, squeeze out excess water and place it on your closed eyes for 10 minutes to relieve sore, tired, or dry eyes. It will help open clogged ducts and encourage more tear production. Do this twice a day.
7. Restrict Device Usage
Keep specific times for mobile or computer usage to cut down the time you spend on your screens. Do not check your mobiles at mealtimes, bedtime, driving time, and family time.
Now that you know how to prevent eyestrain due to mobiles, implement these life changes in your life to maintain healthy vision and prevent long term damage to eyes.