Digital eye strain is becoming increasingly common as more people spend hours working from home, staring at screens throughout the day. Prolonged screen time can cause eye discomfort, dryness, and even headaches, making it essential to adopt strategies that ease the strain on your eyes. By making a few adjustments to your workspace and screen habits, you can reduce eye fatigue and protect your vision for the long term. Here are seven practical tips to help you take care of your vision as your eyes age and keep your eyesight sharp and healthy.

1. Adjust Screen Brightness

One of the simplest ways to reduce digital eye strain is by adjusting your screen’s brightness. When your screen is too bright or too dim, it forces your eyes to work harder to focus, which can lead to discomfort. Ideally, your screen brightness should match the level of ambient light in your workspace. Reducing excessive brightness will reduce glare, make reading easier, and minimize the overall strain on your eyes during long work sessions.

2. Use the 20-20-20 Rule for Eye Breaks

The 20-20-20 rule is an effective way to relieve eye strain and prevent fatigue. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This quick, simple exercise helps your eyes refocus, relaxes the eye muscles, and can significantly reduce the risk of digital eye strain. Incorporating regular eye breaks is especially helpful for those who spend hours in front of screens daily, including children exposed to a lot of screen time who will need regular checkups to monitor their eye health.

3. Optimize Your Workspace Lighting

Good lighting is essential to preventing eye strain. Ensure that the light in your workspace isn’t too harsh or too dim, and avoid direct glare from lamps or windows on your screen. Use blinds or curtains to adjust natural light, and consider using task lighting that illuminates your keyboard without casting a glare on your screen. Proper lighting reduces the need for your eyes to adjust frequently to varying brightness levels, keeping them comfortable throughout the day.

4. Position Your Screen Correctly

The position of your screen relative to your eyes plays a big role in reducing eye strain. Ideally, your screen should be at arm’s length away and slightly below eye level. This positioning helps maintain a natural, comfortable posture for both your eyes and your neck, reducing strain. When your screen is too close, your eyes need to work harder to focus, and when it’s too far, they may struggle to read text and images clearly, both of which can lead to eye fatigue.

5. Blink Often to Prevent Dry Eyes

Blinking naturally moistens and refreshes the eyes, but people tend to blink less frequently when staring at screens, which can lead to dry, irritated eyes. Make a conscious effort to blink often and fully, especially during long work sessions. You might even consider using a humidifier to keep the air moist in your workspace or artificial tears if you frequently experience dryness. Regular blinking keeps your eyes lubricated and reduces discomfort from extended screen time.

6. Use Blue Light Filters

Blue light from screens can contribute to eye strain and disrupt sleep patterns. Using a blue light filter, either through built-in device settings, specialized software, or blue light glasses, can help alleviate these effects. Blue light filters reduce the intensity of blue wavelengths emitted by your screen, making it easier on your eyes, particularly in the evenings. Protecting your eyes from blue light is essential as it may help preserve your vision over time.

7. Schedule Regular Eye Checkups with an Optometrist

Routine visits to an optometrist are important for maintaining eye health, especially if you’re experiencing discomfort from prolonged screen use. Regular checkups can catch early signs of digital strain, help detect any necessary corrective measures, and ensure your prescription is up to date if you wear glasses. Taking proactive steps like these to maintain your eye health is essential as your eyes age and can help prevent further issues down the road.

Digital eye strain doesn’t have to be an unavoidable part of working from home. By implementing these simple yet effective tips, you can ease eye discomfort and protect your vision over the long term. Remember to adjust your screen settings, position your screen properly, and take regular eye breaks to keep your eyes comfortable. And just as we ensure children exposed to a lot of screen time will need regular checkups, taking care of our vision as adults is essential, too. Protect your eyes today so that they stay healthy as you age, and consult an optometrist if you experience ongoing issues to ensure your eyes get the care they deserve.