Reducing eye strain from prolonged screen time at work—4 effective methods

In many workplaces, it is inevitable to spend several hours staring at a computer or phone screen: Over 104 million Americans are exposed to excessive screen time, which is defined as seven or more hours per day, including approximately 70% of people with an office job, according to a January report by the American Optometric Association (AOA) and the Deloitte Economics Institute, who surveyed 1,000 individuals.

According to Dr. Steven Reed, an optometrist and president of the AOA, using a device for just two hours a day can lead to eye problems.

Excessive screen time can result in problems such as dry eye, eye strain, back and neck pain, headaches, heavy eyelids, tearing, and blurred vision. This behavior can also lead to more doctor visits and decreased work efficiency, according to the AOA report.

Doctors suggest taking steps to protect your eyes from devices even when unplugging isn't possible. Here are some ways to do so:

Adjust your work setup

Your eyes may thank you if you set up an ergonomic workstation.

Reed recommends positioning your computer screen slightly below your line of sight to avoid symptoms like neck pain and headaches.

Dr. Valerie Sheety-Pilon, an optometrist and vice president of clinical and medical affairs at VSP Vision Care, recommends moving your computer screen to an arms-length away and pulling your smartphone farther away from your eyes. She also advises adjusting brightness to a comfortable level depending on surrounding lighting and increasing contrast on your device to reduce glare.

Some people can prevent eye strain by using glasses that block blue and reflective light, which are available for both prescription and non-prescription lenses, according to eye doctors.

Practice the 20-20-20 rule

To reduce eye strain, take a break every 20 minutes and gaze at an object at least 20 feet away for 20 seconds.

"Reed explains that when you focus on something up close, the muscles inside your eyes that help you focus can become tired. However, when you look up at something further than 20 feet, those muscles tend to relax, giving them options to relax."

Consider your screen time after work

To enhance the quality of your sleep, Reed advises avoiding the use of devices for an hour or two before going to bed, even outside the workplace.

Not getting enough sleep when you spend a lot of time on your screen before bedtime can significantly affect your overall health, according to him.

See the eye doctor

Even if you believe your vision is excellent, Reed emphasizes the importance of annual eye exams. Doctors can detect and treat less noticeable conditions before they deteriorate.

Dry eye can result from not blinking as much when looking at a computer screen, as explained by Reed.

Your eye doctor can advise you on whether artificial tears or rewetting drops are suitable options to keep your eyes moist, according to Sheety-Pilon.

An eye exam may reveal additional health issues impacting the entire body.

An eye exam can reveal more than 270 health conditions, including diabetes and high blood pressure, according to Sheety-Pilon.

Patients with eye strain may require a prescription update or adjustment to their glasses or contacts, as noted by her.

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