In today's digital age, our screens have become our constant companions. Whether it's for work, entertainment, or socialising, we spend hours each day staring at computers, smartphones, tablets, and other digital devices. While technology has undoubtedly improved our lives, it has also brought about a new challenge: digital eye strain. The good news is that there are some simple ways to protect your eyes from the adverse effects of prolonged screen time. Read on to find out more.


Follow the 20-20-20 Rule

One of the simplest and most effective strategies for preventing digital eye strain is the 20-20-20 rule. This means every 20 minutes you should take a 20-second break and look at something at least 20 feet away. This short glance away from your screen allows your eyes to relax and refocus, reducing strain and fatigue.


Optimise Your Workspace

Proper ergonomics play a crucial role in eye comfort. Ensure that your computer screen is the right position, this means the top of the screen should be slightly below eye level. Position your keyboard and mouse so that your wrists remain straight. Adequate lighting is also essential; avoid glare and harsh reflections on your screen.


Blink Frequently

Blinking is your body's natural way of keeping your eyes moist. However, we tend to blink less frequently when staring at screens. Make a conscious effort to blink regularly to prevent dry eyes.


Adjust Your Display Settings

Modify your screen settings to reduce eye strain:

·       Increase font size and adjust text contrast to improve readability.

·       Use a matte screen filter to reduce glare and reflections.

·       Adjust the screen brightness to a comfortable level; it should match the ambient lighting in your room.


You should also aim to maintain an appropriate screen distance this means your screen should be at an arm's length away from your eyes. Also avoid leaning too close to the screen.


Consider Blue Light Filters

Blue light emitted by digital screens can disrupt your sleep cycle and cause eye strain. Many devices and operating systems offer blue light filters or "night mode" settings that reduce blue light exposure, especially in the evening.


Consider Specific Computer Glasses

There are many lens designs available that are specifically designed for different workspace setups. These lenses (referred to as occupational or extended focus) optimise the visual correction for close and intermediate working distances, great for those who are working on computers for long hours at a time. Occupational lenses come standard with anti-reflective coatings and can incorporate blue light filters if desired. While extended focus lenses are designed to address the discomfort associated with prolonged screen time, they are not just for those who work on a computer but can be helpful for anyone doing tasks over a range of shorter working distances.


Schedule Regular Eye Exams

Last but not least, make sure you schedule regular eye examinations with your trusted Perth optometry clinic. During an eye test appointment, your optometrist will thoroughly assess your eye health, diagnose, and treat any eye conditions, correct vision issues, and provide personalised recommendations for reducing digital eye strain.


Protecting your eyes from digital eye strain is crucial in our technology-driven world. By implementing these tips and making them a part of your daily routine, you can enjoy clearer, more comfortable vision and minimise the impact of prolonged screen time on your eyes. Remember, a few simple adjustments can go a long way in preserving your eye health and ensuring that your digital devices remain enjoyable tools rather than sources of discomfort.


Your Local Independent Optometrist - Perth 

Operating for almost 100 years, Abernethy Owens Optometrists is a wholly Western Australian owned and operated business. With five convenient locations across the city, we strive to provide the highest level of care in all aspects of Optometry. Book online now or call 1800 411 744.