Your eye health will undoubtedly suffer if you spend your entire day switching between screens of varying sizes and functions (maybe even yelling for a break). With work, pleasure, and even necessities like groceries only a swipe away, screens have become an integral part of our life. Convenience can easily make you fall in love, but in the end, your eyes will suffer. Because of this, having a positive relationship with the screen is now essential and not just a choice.
Maintaining good eye health can be greatly aided by doing easy eye exercises during or after work and by developing routines that reduce screen usage.
3 eye exercises to relieve strain
1. 20-20-20 Rule: Take a 20-second break from your screen every 20 minutes to gaze at something 20 feet away. It eases eye strain and provides a little respite.
2. Pen exercise: Maintain eye concentration while holding a pen at arm’s length and gradually bringing it closer to your nose. Then push it back once more. This strengthens the muscles in your eyes and helps you focus better.
3. Palming the eyes: Warm your hands together, then cover your closed eyes with your palms and take a moment to unwind. This relaxes the mind and soothes weary eyes.
Important eye care habits
1. Spend time outside: Make an effort to spend at least one or two hours each day outside.
Particularly for children, exposure to natural light and far-off things helps maintain eye health.
2. Proper reading distance: When reading, place your phone, tablet, or book about 25 cm (10 inches) from your eyes. It helps prevent needless stress.
3. Avoid using screens while lying down: Steer clear of screens when you’re lying down. Lying down while watching TV or browsing on your phone puts your neck and eyes at an unnatural posture, which can cause pain and strain. When using a screen, always sit up straight and maintain proper posture.
4. Verify adequate lighting: Steer clear of dim illumination when reading or working because it strains your eyes. At the same time, avoid sitting in direct sunlight or strong light as this can irritate you due to glare reflecting off the screen. Make use of ambient, gentle lighting.
5. Keep the screen positioned and the viewing distance appropriate: Set your laptop slightly below eye level and keep screens between 25 and 40 cm from your eyes for comfort. This promotes a natural, relaxed gaze and lessens neck strain.
6. Stay hydrated and blink more frequently: Long-term screen time slows down your blink rate, which can cause eye dryness. Try your hardest to blink frequently. To maintain the natural moisture in your eyes, drink enough water throughout the day.
7. Avoid irritants and protect your eyes: Use screen filters or anti-glare glasses, particularly if you spend a lot of time in front of a screen. To further dry or irritate your eyes, avoid touching them too often and avoid direct air from fans or air conditioners.
Keeping our eyes healthy is more crucial than ever in the digital age we live in, when displays rule both our work and leisure time. Digital eye strain, dryness, and discomfort can result from prolonged screen time, but basic eye exercises like palming, pen focusing, and the 20-20-20 rule can offer much-needed relief. Furthermore, long-term damage can be avoided and eye fatigue can be considerably decreased by forming healthy habits including spending time outside, making sure that lighting and posture are appropriate, keeping a safe distance from screens, blinking frequently, and drinking enough of water. We may benefit from technology without endangering our vision or general health by carefully controlling screen time and taking care of our eyes.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
