Neglecting your eye health can lead to various issues, from eye strain and discomfort to more serious conditions, like chronic dry eye and impaired vision. Poor lighting, bad posture, incorrect working distances, and insufficient breaks can all contribute to visual fatigue and long-term eye problems. These issues can significantly impact your daily comfort and overall quality of life without proper care.
Integrating these practices into your daily routine can reduce eye strain and enhance your visual function, ensuring long-term eye health and well-being.
How Proper Lighting Affects Your Eye Health
Proper lighting is crucial to avoid glare and reduce eye strain. Ensure more than one light is on in the room to prevent discomfort from glare at your desk or computer. Near work should be three times more illuminated than your surroundings. Place light sources on the opposite side of your writing area to avoid casting shadows (e.g., over your left shoulder if you are right-handed).
How Your Posture Can Affect Your Eyes
Maintaining good posture can help reduce eye fatigue and strain. Keep your head straight without tilting to the left or right. Place reading material at a 20-degree angle using a slant board or propping it against an elevated surface. Avoid reading while lying down, slumped, or slouched.
Working Distance and Your Visual Comfort
Using the correct working distance is important for visual comfort. For near work, use the Harmon distance (the distance from the center of your middle knuckle to your elbow) or further.
Computer monitors should be at eye level or lower and placed farther away than reading material. While working, stay aware of your periphery (side vision) and be conscious of your surroundings.
Taking breaks and varying activities can help relieve visual stress. Get up, move around, and gaze around the room to open your field of vision. Do not sit any closer than 6-8 feet from the television.
When in a car or train, avoid reading and other near activities; instead, look at distant sights and play travel games like “I Spy” or the license plate game. Encourage outdoor play or sporting activities that require seeing beyond arm’s length.
How Regular Breaks Can Benefit Your Vision
Taking regular breaks helps refocus the eyes and brain, relieving visual strain. Remember to blink and breathe! A helpful rule to follow is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Recommended Breaks for Devices by Age:
Under 18 months old: No device use
Preschool: Every 5 minutes
School-age with large pupils: Every 5 minutes
School-age with typical pupils: Every 10 minutes
Adolescents & adults: Every 20 minutes
Daily Screen-Time Recommendations
18 months and younger: No screen time except for video chatting.
18 to 24 months: No screen time except for video chatting.
2 to 5 years: Less than 1 hour a day on weekdays and 3 hours on weekends.
5 to 12 years: Less than 2 hours daily.
Teenagers: Parents/guardians and children should establish limitations and guidelines.
When to See Your Eye Doctor
Book an appointment with EyeCare Associates if you experience any of the following symptoms:
- Increased distraction or excitability while using devices.
- Irritability on or after using a device.
- Blurred vision after device use.
- Rubbing your eyes, experiencing eye fatigue, or headaches after near work.
Maintaining good visual hygiene is essential for preserving your eye health and ensuring comfortable and effective vision. Follow these guidelines to help keep your eyes healthy and comfortable.
If you have any concerns, don’t hesitate to contact EyeCare Associates for further advice and assistance. Request an appointment to ensure your eyes are well cared for.