Digital eye strain (DES), also known as computer vision syndrome (CVS), is a group of symptoms associated with the overuse of digital devices. They include eye fatigue, headaches, dry eyes, blurred vision, dry eyes, neck pain, shoulder pain, back pain, eye itching, and general eye discomfort. While DES is not permanent, it is aggravating, uncomfortable, and distracting. Blue light can contribute to digital eye strain for a variety of reasons. Its high-frequency light can stress the eye. Besides, LEDs can be uncomfortable because of the distinctive contrast and sensitivity of the intense light and the surrounding environment. Surely those long gaming sessions are taking their toll on the health of your eyes, so it pays to get into good habits and know that there are technologies on the monitors that focus on protecting your eyesight.
In the world of gaming, any carelessness or mistake can trigger the loss of the game, so reaction time is essential. But, if you play for long hours without protection, then your eyesight will be diminished. One of the causes of the lack of reaction is eye fatigue as a consequence of having demanded too much from the eyes while playing. It appears after excessive accommodation effort. The eye musculature is more or less relaxed when looking at the horizon from afar, for example. But when it is focused up close, it has to do more work. In high or low light conditions, the eyes are also forced to make a more significant effort to focus, which can lead to this annoying eye strain.
Unfortunately, our eyes are particularly poor at blocking or filtering blue light. Through evolution, our eyes never developed a blue light filter; in fact, our eyes are much more effective at preventing UV light, as only 1% of UV light enters our eyes. And when we wear UV-protected sunglasses, it’s even less. Our ocular blue light filter is even worse when we’re younger. Similarly, as we age and require cataract surgery, this natural pigment is removed, further emphasizing the need for blue light filtering glasses. Here’s a few ways to protect yourself from digital eye strain.
Use the Correct Lighting Conditions
Eye strain is not only generated by the light emanating from a computer screen, and it is vital to be clear about this. Sun glare or the rigidity of office light, can significantly affect your visual performance. That’s why adequate lighting is necessary when sitting at the computer. If possible, turn off fluorescent lights in your office and use floor lamps that provide indirect incandescent or halogen lighting.
If your work requires you to move your vision from a physical page to a computer monitor, it is best to adapt your station as best as possible so that your vision does not suffer from the damage of this movement. Place the written pages in a copyholder adjacent to the monitor. Improper posture while working on the computer also contributes to Computer Vision Syndrome. Adjust your workstation and chair to the correct height.
Optimize Your Digital Display
Headaches, dry and itchy eyes, blurred vision, shoulder pain, muscle spasms and involuntary contractions. These are all symptoms of the digital eye strain caused by hours of watching the screens. It’s no secret that technology causes some unique health problems, but what’s alarming is the scale.
A survey by The Vision Council found that 90 percent of respondents look at digital screens, a computer, a smartphone or a tablet for more than two hours a day. Almost 60 percent of those people use their devices for more than five hours a day, and 70 percent of them use two or more of their devices at the same time. The recommendation is to upgrade the digital displays to one that does not emit as much light.
Exercise Your Eyes and Blink More Often
When people are very concentrated at work, they fix their gaze for a long time at the same point, reducing their blinking frequency. As we all know, it is crucial to blink because it moistens the eyes, preventing dry and irritated eyes, and even scientific studies have determined that people who work with their computer blink only a third of what they should. Also, the tears that cover your eyes evaporate faster when you don’t often blink, giving way to dry eyes and eye fatigue, not to mention that the air in most offices worldwide is cold increasing the speed at which your tears evaporate. In case you experience the sensation of dry eyes, don’t hesitate to tell your ophthalmologist to prescribe artificial tears during the day.
It is vital that you do not self-medicate or buy drops formulated for red eyes because even though they make your eyes look better by reducing the size of the blood vessels that whiten the white of the eye, their ingredients could increase dryness in your eyes as a side effect without you realizing it. If you want to reduce the risk of dry eyes while using your computer, try the following exercise. Every 20 minutes, blink ten times closing your eyes as if you will fall asleep (very slowly).
Computer Glasses
Prolonged exposure to the blue light emitted by screens can cause health problems: from eye strain, irritation and dryness in the eyes, to more severe diseases such as Macular Degeneration or blindness. Avoid damage from blue light with your glasses. For your convenience, ask your ophthalmologist to adapt the prescription and shape of your lenses to your computer work including anti-reflection technology, this is especially important if you wear contact lenses that result in dry eyes in front of work held on tablets, smartphones or computers, special computer lenses are also a good option if you wear bifocals or progressive lenses because they are generally not suitable for distance between your eyes and the screen.
Digital Eye Strain Prevention
To avoid glare, increase comfort and reduce eye strain, use anti-reflective treatments on the glass. Besides, there are filters specially created for the use of digital screens (tablets, video games, computers, etc.), which absorb “toxic or harmful” wavelengths, increasing contrast and facilitating vision
Choose video games that stimulate eye-hand coordination to improve reflexes and try to avoid those where the screen blinks too much
Maintain a minimum distance of 45-60 centimeters from the console screen, tablet or mobile. Have your eyes checked regularly and don’t forget to visit your optician-optometrist if you feel any discomfort: headaches, eye pain or dry eyes. You may need contact lenses or progressive glasses, and you don’t know it. It is essential to take care of your visual health. To avoid any complication, I recommend regular check-ups, especially in the case of children, since a complete visual examination can detect and treat these alterations in time. As we always say, early detection and action is the key to solving visual disorders in children and young people!
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