Haven’t we heard our mothers constantly admonishing us to save eyes from screen fatigue and not spend time in front of the mobile, tv or laptop, because we will end up spoiling our eyesight? Well, mommy dearest was right!
Even before the pandemic caught us in its grasp, we were completely addicted to our gadgets. For the last two years, from online classes to office work, and even family get-togethers, everything is done via a screen and hence more exposure.
With over 14+ hours of screen time( thank you Instagram and PUBG), a huge chunk of the population is at the risk of developing CVS.
Computer vision syndrome, or CVS, is another name for “screen fatigue,” and it’s quite prevalent.
Screen fatigue is a set of illnesses caused by moving your eyes in a repetitive motion; sitting in front of a computer screen requires your eyes to refocus repeatedly, causing damage to your eyes. It’s a disorder that affects millions of individuals who work on computers, but it may be caused by any screen, including smartphones, televisions and gaming consoles.
1. Having trouble seeing
Screen tiredness begins in your eyes, which is where you’ll notice the first and most significant symptoms.
Even if you wear contacts or glasses, you may discover that your vision becomes hazy after just a few hours on the computer and that your distance vision is particularly poor.
Although the blurring is not permanent, as eye strain increases over time, it may become more difficult to correct.
2. Seeing double
This is no exception to the rule that double vision is never a positive indication.
After a head injury, double vision is common because it indicates that your eyes are having difficulties concentrating on just one thing.
The small muscle in your eye is fatigued from continually refocusing your gaze at the computer, and it can’t figure out how to retain the control to remain focused on one item.
3. Bloodshot eyes
When you glance up from your computer one day and realize that a blood vessel in your eye has ruptured or is about to burst, it’s surprising and scary.
Image source: sitesvisionclinic.com
Fortunately, it’s typically not a major problem that will go away on its own, especially if you rest your eyes.
Meanwhile, if you don’t take a break from your screen, it’s more likely to happen again, and in extreme circumstances, it can lead to significant issues.
4. Uncontrollable Itching
Your eyes begin to dry up and lose moisture when you gaze at a screen for a lengthy amount of time.
The main issue isn’t the itching, but they want to touch your eyes to relieve the inflammation.
Rubbing your eyes is extremely harmful to your health, as it may cause corneal scratches, infections, and even irreversible vision loss.
5. Neck pain and stiffness
This is one to keep an eye on if you spend a lot of time scrolling through your phone’s apps.
We tend to keep our necks in a rigid, unusual position while we’re concentrated on a screen, which can cause the muscles to lock into place and produce a stiff neck until the muscles relax again.
There’s even a word for it “text neck,” which refers to the neck becoming trapped in a downward arc as a result of staring at a phone screen for too long.
6. Back & neck pain
Back pain is a common complaint about most of us, but discomfort from sitting at a computer is especially excruciating.
Many of us find up slumped in front of our screens in the office without even realizing it. Slumping leads our spines to lock into strange postures, resulting in severe back discomfort and the possibility of catastrophic spine problems.
7. Unbearable headache
It’s difficult to fathom the severe, incapacitating pain of a migraine if you’ve never had one.
Unfortunately, the strain of concentrating on a screen can cause migraines (even in those who have never had one before) and cause severe headaches and nausea.
This is especially true for elderly individuals, who have less flexible lenses in their eyes and are more likely to experience eyestrain.
1. Make changes to your display settings
Adjust the brightness of your smartphone to match the brightness of your surroundings. You can also use the dark mode. Increase the brightness if it appears too dim and you’re struggling to read your screen.
2. The 20-20-20 rule should be followed.
How much we have to physically concentrate our eyes is a key factor to eye strain and weariness. The 20-20-20 rule is a fantastic piece of advice (that we only recently discovered!).
Every 20 minutes, take a break from your screen and stare at a distant object (at least 20 feet away) for at least 20 seconds. Give it a go!
3. Experiment with eye yoga.
Eye Yoga may sound strange, but it’s rather simple: look to your left, hold this posture; look to your right, maintain this position (and hold). Rep the process of gazing up and down. Take a break from your day with this “yoga” practice.
When we stare at our devices, we also blink less, which can promote dry eyes. It may sound stupid, but blinking regularly will help prevent that uncomfortable, irritated feeling.
4. Breaks are necessary.
Here’s a nice reminder to get up and away from your computer screen. Take a stroll, stretch your muscles, and drink some water. Do something that does not require you to be in front of a screen.
6. Take a walk outside
The greatest approach to counteract all of this screen time is to go outside and get enough sunshine throughout the day. Take a device-free stroll every day if it’s safe. A walk in the fresh air can help you reset your circadian rhythms and balance out all of the artificial light you’ve been subject to indoors.
7. Blue light should be avoided.
How can you protect your eyes against blue light emitted by all types of digital screens? ‘Purchase blue light glasses or a blue light protector to safeguard your eyes. In the near run, these will assist you. And help you in preventing digital eye strain.
8. Make use of eye drops.
One of the most common signs of screen fatigue is dry eyes. This is quite irritating since it causes your eyes to become irritated and fatigued. Aside from limiting your screen time, you may always lubricate your eyes with over-the-counter eye drops.
This substance, sometimes known as artificial tears, helps keep your eyes lubricated throughout the day, which can help with a variety of issues.
9. Obtain enough rest
Getting a good night’s sleep is the greatest method to overcome eyestrain. To summarise, you’re stressed out, which leads to increased anxiety and a depressed mood, both of which are linked to sleep issues. Increased screen time is also ineffective. Reduce your screen time before bedtime while also ensuring that you sleep and wake up at regular intervals.
The world inside the screen might be amazing but sometimes looking outside your window can prevent screen fatigue and also help unburden your soul.