Nowadays, we all spend extended time on screens, whether it’s to catch your favorite show, chat with friends online, read a news article, or to perform your duties at work. You may notice your extended screen time is often followed by your eye fatigue and irritation. If this applies to you, you’re likely experiencing Digital Eye Strain. Digital Eye Strain is a common phenomenon that occurs following extended screentime. Symptoms include irritation, fatigue, difficulty focusing, sensitivity to light, and fluctuation in vision. Digital Eye Strain may also be referred to as Asthenopia.
When we look at a screen, our blink reflex is impaired, resulting in much less frequent blinks. Blinking results in our oil glands excreting good oils into our tear film to help maintain the tear film and reduce tear evaporation. With fewer blinks, fewer of these oils are deposited, resulting in clogged oil glands and a stagnant tear film. In turn, this results in increased inflammation on our ocular surface, which may result in symptoms of Dry Eye Disease, including burning, tearing, and irritation.
Most of us sit close to our screens, with about 1-2 feet of distance between the screen and our eyes. The close proximity of our eyes to the screen results in the activation of our convergence and focusing systems. Extended activation of these symptoms may result in headache and eye strain, especially if we are not taking frequent breaks to look into the distance.
Blue light glasses are not scientifically proven to help with digital eye strain, as the symptoms associated with digital eye strain are not related to the blue light from screens, but rather due to extended near focusing and minimal blinking associated with screen use. Therefore, blue light filters are not often recommended for Digital Eye Strain. However, use of antireflective coating may reduce fatigue associated with light scatter from screen use, therefore helping reduce eye strain.
Anti-fatigue lenses are a great option to reduce Digital Eye Strain. Anti-fatigue lenses are available in both glasses and contact lenses. Anti-fatigue lenses reduce glare in addition to providing a low-powered reading prescription within the lens to reduce strain on the focusing system and improve comfort for extended near tasks. Anti-fatigue contact lenses also include moisture-enhancing technology to improve contact lens wettability and reduce dryness.
The “20-20-20 Rule” is increasing in popularity to reduce symptoms of Digital Eye Strain. The idea behind the “20-20-20 Rule” is to encourage breaks from screen time and near work to reduce strain on our focusing system and refresh our tear film. The task is simple: every 20 minutes, you should take a break from your screen to look 20 feet in the distance for 20 seconds. Consider placing a sticky note on your desk or setting an alarm to remind yourself of the rule. You should notice improved comfort as you implement the “20-20-20 Rule” into your routine.