Most of us spend the majority of our day staring at screens, whether it’s a computer, tablet, or phone.
This often leads to sore, dry eyes and even headaches. Luckily, there’s a simple solution: the 20-20-20 rule.
What is the 20-20-20 rule?
The rule suggests that every 20 minutes, you should take a 20-second break and look at something about 20 feet away.
Why does it work?
Focusing on distant objects gives your eye muscles a much-needed rest from close-up screen work, reducing strain and dryness.
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Helps against computer vision syndrome
Eye strain from screen use is also called computer vision syndrome. Research shows that the 20-20-20 rule can ease symptoms such as dryness and irritation.
Blinking less at screens
Normally, we blink about 15 times per minute. In front of a screen, blinking often drops by half, which leads to dry, tired eyes.
Key symptoms to notice
Sore, dry, burning, or itchy eyes are the most common signs of eyestrain.
More symptoms of eyestrain
You might also experience blurred or double vision, headaches, neck or back soreness, light sensitivity, or trouble concentrating.
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Precision isn’t necessary
You don’t need a tape measure. The goal is simply to look at something in the distance, like a tree or a building.
Use your window as a tool
If you’re working in a small room, just look out the window and focus on a faraway object.
Use apps for reminders
Apps like “Eye Care 20 20 20” can remind you to take regular eye breaks throughout the day.
Set a timer
If you prefer not to use apps, a simple alarm or timer can help you stick to the rule.
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Improvements in just 20 days
A study found that patients with computer vision syndrome saw reduced dryness and better tear stability after 20 days of practicing the rule.
Especially important for children
Kids often don’t notice eyestrain as much as adults, so parents should encourage screen breaks for them too.
Screen distance matters
Sit at least 25 inches away from your screen, roughly an arm’s length, and position it slightly below eye level.
Reduce glare
A matte screen filter can cut down on reflections, helping to ease eye strain.
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Use artificial tears
Lubricating eye drops and even a humidifier can help combat dryness from screen use.
Remember to blink
Conscious blinking helps keep your eyes naturally moisturized and comfortable.
Adjust brightness levels
If your screen is much brighter than your surroundings, reduce the contrast by dimming the screen or adjusting room lighting.
Keep your screen clean
Dust and fingerprints make it harder to see clearly, forcing your eyes to work harder.
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Take breaks from contact lenses
If you wear lenses, try switching to glasses now and then to give your eyes relief.
Practice proper lens hygiene
Never sleep in contact lenses and always wash your hands before handling them to avoid irritation.
Temporary, not permanent
Digital eyestrain is uncomfortable but usually temporary. With regular breaks and mindful habits, most people feel significant relief.
This article is based on information from Healthline.com.