In Spain, people spend around 35% of their waking time looking at a screen, according to data from a study by Electronics Hub. This includes above all mobile phones and computers, but also tablets and game consoles. In addition to the psychological consequences, looking at something at such a short distance has harmful consequences on our eyes.
Excessive use of electronic devices can cause what is known as computer vision syndrome or digital eye strain, a phenomenon that affects millions of people around the world. This syndrome includes symptoms such as dry eyes, blurred vision, headaches and eye fatigue. To mitigate these effects, we need to give our eyes some rest from time to time.
Digital eye strain
Computer vision syndrome primarily results from the effort required to focus the eyes on a nearby screen for long periods of time. This constant effort can trigger what is called asthenopia or visual fatigue. One study found that nearly two-thirds of people who work in front of a screen experience symptoms of this syndrome at some point. An important factor is that flickering decreases significantly when we use electronic devices. Normally, a person blinks about 15 to 20 times per minute, but this rate can be reduced to half or less while in front of a screen, contributing to dry and irritated eyes.
Additionally, looking at screens induces visual fatigue because prolonged stimulation with a visual pattern “fatigues” the neurons, which end up responding with greater intensity. In other words, our brain has more difficulty seeing. Tired neurons are thought to respond less than they normally would, impairing visual perception.
Eye exercises not only help relieve visual discomfort, but can also improve the efficiency of the visual system. These exercises should not be considered a cure, but they are helpful in relieving temporary symptoms of digital eye strain and preventing the discomfort from worsening.
Change of focus
A classic exercise for resting the eyes is changing focus. This exercise is based on what is called the 20-20-20 rule, widely recommended by vision specialists. Every 20 minutes, you should look away from the screen and look for at least 20 seconds at something that is about six meters away (the equivalent of 20 feet, since the exercise was developed in the United States) . This exercise helps relax the ciliary muscles, which control eye focus, and reduces built-up tension.
Conscious blinking
Blinking is essential for maintaining eye health because it lubricates the surface of the eye and prevents dryness. Simply being aware of blinking and doing it intentionally every few seconds can be an effective strategy for reducing dryness and irritation in the eyes. To practice this exercise, close your eyes completely for a second with each blink, ensuring that the tears are evenly distributed.
Fining
He finning This is a visual relaxation technique that involves covering the eyes with the palms of the hands to block light and give rest to the eye muscles. This type of rest, by eliminating visual stimuli, can help reduce brain fatigue associated with visual overstimulation. To perform this exercise, close your eyes, gently cover them with your palms without pressing and breathe deeply for a few minutes.
Eye rotation
This exercise involves moving your eyes in different directions, which helps relieve tension in the muscles that control eye movement. Although there are no specific studies on the effectiveness of this exercise for digital eye strain, ophthalmologists recommend it as a general technique to relax these muscles. You can try slowly moving your eyes up and down, left and right, repeating the cycle several times.
Healthy habits to avoid eye irritation
In addition to exercise, adopting certain habits and changing our environment can help prevent eye irritation.
- Screen fit: The general recommendation is to hold the screen approximately 50 to 70 cm from your eyes, with the center of the screen slightly below eye level to reduce strain on your neck muscles and from your eyes. Additionally, it’s a good idea to adjust the screen brightness and contrast so that they are not too harsh compared to the ambient light.
- Environmental Humidification: A dry environment can exacerbate dry eyes, which in turn increases irritation. Using humidifiers or even taking breaks outside where the air is more humid can be beneficial.
- Using artificial tears: For people who suffer from chronic dry eyes, using artificial tears can provide relief. They are formulated to mimic the natural composition of tears and can help keep the surface of the eye well lubricated. It is important to choose products without preservatives to avoid possible long-term irritation, which means that the same container cannot be used for a long time without risk of contamination by bacteria.
Resting our eyes and avoiding eye irritation not only affects our eyes, but also our brain and, therefore, our stress levels. Making these simple adjustments can save us from this discomfort.
