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Eye strain is a common issue for people who spend long hours staring at computer or phone screens.

Eye Strain and All-Day Screen Time

Many Americans, including about 70% of office workers, endure excessive screen time-seven or more hours daily-according to a January report by the American Optometric Association (AOA) and the Deloitte Economics Institute.

Dr. Steven Reed, AOA president, warns that even two hours daily on a device can cause eye problems, leading to dry eye, strain, pain, headaches, and reduced productivity.

Top Tips to Reduce Eye Strain if You Are Staring at the Screen All Day

Adjust Your Work Setup

Create an ergonomic workstation. Dr. Steven Reed advises positioning screens slightly below eye level to prevent neck strain. Maintain an arm's length distance from the screen and adjust brightness and contrast settings to minimize glare. Consider glasses that filter blue light.

Practice the 20-20-20 Rule

The 20-20-20 Rule involves taking a 20-second break from the screen to look at something 20 feet away, an exercise that should be done every 20 minutes. This exercise relaxes eye muscles and reduces strain, as recommended by eye care experts.

Manage Screen Time

Avoid screens for an hour or two before bedtime to improve sleep quality and overall health, according to Dr. Reed.

Regular Eye Exams

Schedule annual eye exams, even with good vision, to detect and manage eye conditions early. Dr. Valerie Sheety-Pilon suggests discussing dry eye management and updating prescriptions with your eye care provider.

These simple adjustments can significantly alleviate eye strain from prolonged screen use, promoting better eye health and overall well-being.