By CATHY BUSSEWITZ
NEW YORK (AP) — The trouble began around 3 p.m. every day after Cathy Higgins spent 5 or 6 hours observing a series of computer screens at her desk. Her university job as head of research projects included the close examination of figures and details on contracts, applications and budgets.
As they vision became worseHiggins walked around and talked to her staff. She began planning face-to-face meetings for the afternoon. But late at night, after her children had gone to bed, she resumed work on the pc.
“If I continued to work on the blurred vision, the migraines would occur,” Higgins said.
Digital screens are ubiquitous, not only at work but additionally at home. Schools and shops. According to the American Optmetric Association, an estimated 104 million working-age Americans spend greater than seven hours a day in front of screens. All that screen time can take a toll.
Too much screen exposure could cause dry or watery eyes, blurred vision, and headaches. It also can cause nearsightedness or nearsightedness in some people, especially children. Some technicians even describe temporary bouts of dizziness when screens for too long.
Eye strain
One reason for the discomfort is that the muscle that helps eye focus tightens while you stare closely at screens for long periods of time.
“This muscle mustn’t remain tense all day. And while you do, it's like picking up a light-weight weight and attempting to hold it over your head for hours,” said Steven Reed, president of the American Optmetric Association. “It's not difficult to learn. But after a while, your body just gets tired, even if it’s not a hard exercise.”
Fortunately, exposure to blue light from computer screens and devices has not been shown to cause permanent eye damage, according to the American Academy of Opthalmology.
Still, symptoms can interfere with work, family time, and rest. As an optometrist in Mississippi, Reed cares for patients who frequently complain of eye pain, headaches and blurred vision related to computer use. He recommends getting an eye exam and taking frequent breaks.
For Higgins, trying to catch up on work she couldn't do because her eyes were too tired on weekdays cut into the time she spent with her daughters on weekends. “They were playing together, and I couldn't be as involved in what they were doing as I would have liked,” she said.
Here are some tips from ophthalmologists to reduce eye strain caused by devices.
Follow the 20-20-20 rule
Take a break from sitting at the computer every 20 minutes. During the pause, focus your gaze on something about 20 feet away for 20 seconds. Stopping close-up work and looking at something in the distance gives tired and tense muscles time to relax.
“Fortunately, eye strain is only temporary,” said Raj Maturi, an ophthalmologist at the Midwest Eye Institute in Indianapolis and a spokesman for the American Academy of Ophthalmology. “The best approach to avoid these symptoms is to take breaks from our screens or activities near work and use lubricating eye drops as needed.”
People typically blink about 18 to 22 times per minute. But when looking at a screen, the rate drops to three to seven times per minute, according to the Cleveland Clinic. This is where eye drops come into play.
It's good to exercise and get outside, but if you don't have time for a walk outside, taking frequent 20-second breaks can help.
Change your desk configuration
Some people find that using a larger computer monitor helps reduce eye fatigue. You can also increase the font size on your laptop, monitor or smartphone screen.
Higgins did all of this after starting a new job as senior vice president at Stand Up to Cancer. Since she works from home in Midlothian, Virginia, she got a 29-inch monitor and sits about three feet away from it, about a foot further than in most office environments.
The changes helped. She still has occasional blurring issues, but not as frequently. “If I have a longer day, like a 12-hour day, I start having vision problems again,” she said.
According to the American Academy of Opthalmology, sitting an arm's length away from your screen and adjusting it so you're looking slightly downward can also help reduce eye strain.
Be careful with product claims
Some products, such as Some products, such as blue light glasses, are marketed with claims that they reduce digital eye strain, improve sleep, and prevent eye disease. However, according to the American Academy of Ophthalmology, several studies have found that the glasses are not very effective. It's really our behavior around digital devices that causes symptoms, not the small amount of blue light emitted from screens, the group said.
Extracurricular optics
After leaving the computer at work, many people read or scroll on their smartphone screen. It's not just workers: kids use laptops, tablets and smart screens at school all day long.
Too much screen time or focusing on nearby objects can accelerate the onset and progression of nearsightedness, especially in children, said Ayesha Malik, a pediatric optometrist in the department of ophthalmology at Children's Hospital of Philadelphia. Anyone who streams shows should do so on a TV instead of a tablet to reduce eye strain, she said.
Children should follow the 20-20-20-2 rule, which includes an extra “2” at the end to encourage outdoor play for 2 hours a day, which is helpful Eye developmentshe said.
“The reality is that most children interact with screens all day at school and at home. It becomes difficult to ascertain the total number of hours,” Malik said. “The goal is to plan no more than 20 minutes during a session.”
Sleep deeply and soundly
The blue light that digital screens emit can increase alertness, allowing you to watch Netflix on an iPad or other devices scroll through Social media feeds in bed could make it difficult get restful sleep.
To give your eyes and brain the remaining they need, doctors recommend turning off your screen one to 2 hours before bed. You also can set devices to “dark mode” within the evening to scale back the consequences of vibrant light. If you're used to streaming videos at night, try listening to an audiobook or podcast as a substitute.
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