The U.S. health authority, the CDC, recommends a fixed routine to relieve eye strain.
Every 20 minutes, you should look away from the screen for about 20 seconds and focus on something approximately six meters away.
The purpose is to give the eyes a short break and shift their focus.
A 2022 research review published in Ophthalmology and Therapy, led by Kirandeep Kaur from Aravind Eye Hospital and the Post Graduate Institute of Ophthalmology in India, suggests that such breaks can reduce discomfort.
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The review is based on nearly 30 international studies.
Why the eyes become dry
According to the American Academy of Ophthalmology, people normally blink about 15 times per minute. When looking at a screen, the blink rate drops to roughly half that.
When we blink less, the eyes become dry more easily. This can lead to discomfort.
The research review also points to other causes, such as screen glare, poor lighting, incorrect viewing distance, and improper working posture.
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Prevention
Symptoms may include dryness, itching, blurred vision, and headaches.
The researchers emphasize that more knowledge is needed to determine whether permanent damage can occur.
In addition to taking breaks, it is recommended to limit screen time to a maximum of four hours per day, ensure proper lighting in the room, and wear glasses instead of contact lenses during prolonged screen use.
You may consider setting an alarm to remind yourself to take a break from looking at the screen.
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Sources: Popular Science, CDC, Ophthalmology and Therapy, and American Academy of Ophthalmology.
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