There is no doubt dry eyes that spending long times in front of the TV or smart device screens is one of the biggest problems that cause eye problems these days, most notably eye fatigue.
The 20-20-20 rule to get rid of eye strain due to the phone
Read on to learn more about the 20-20-20 rule, how to do it, and what the research has to say about it.
What is the 20-20-20 rule?
If you find yourself staring at screens all day long, whether it’s a TV screen, computer screen, or smartphone screen, your eyes will inevitably get tired.
Therefore, the 20-20-20 rule is the best solution for you to protect yourself from the problem.
The rule states, according to the US medical website Health Line, that every 20 minutes you spend looking at a screen you should then try to look at something 20 feet away from you for 20 seconds.
The site adds that these 20 seconds of looking at a distant object will make your eyes completely relax.
In addition, while taking your daily breaks from work or while not using the phone, you should drink a lot of water, if your body is hydrated, so will your eyes.
It may also help to drink green tea during the rest period, because it contains antioxidants that help your eyes to secrete tears for better hydration.
How about reminding yourself to do this every 20 minutes?
Setting a timer reminder that appears on your computer screen, or on your phone, can help you take a break every 20 minutes.
There are also free apps like Eye Care 20 20 20 that can help you, just tap “start” when you start screen time, and the app will remind you to take a break.
What is the secret of the 20-20-20 rule?
The American Academy of Ophthalmology explains that looking at digital devices won’t necessarily harm your eyesight, but it can cause fatigue and unpleasant symptoms.
Humans usually blink about 15 times every minute, but when you stare at screens that number drops by half or a third as often, and that can lead to dry, irritated and tired eyes.
Eye strain caused by screens has its own name, it’s called computer vision syndrome (CVS).
In a study published by the Nepalese Journal of Ophthalmology in 2013, researchers examined the effect of computer use on the eyes of university students in Malaysia.
Nearly 90% of the 795 students had symptoms of eye strain after only two hours of continuous computer use.
But when these students took frequent breaks to look at distant objects while using computers, the symptoms of eye fatigue decreased significantly, and thus they concluded that the 20-20-20 rule was the best line of eye defense.
What are the symptoms of eye strain?
The main symptoms of eye strain are eye pain, fatigue, burning or itching, and other symptoms, according to the Mayo Clinic:
Watery or dry eyes.
Blurred or double vision.
Neck, shoulder or back pain.
Increased sensitivity to light.
Feeling of not being able to keep your eyes open.
What are other ways to prevent eye strain?
Want to avoid eye strain? When you sit down to look at the screen, remember to follow these eye-pleasing tips.
Sit away from your computer screen A good rule of thumb is to be about two meters apart.
Consider using a matte screen filter to reduce screen glare.
Do your best to remember to follow the 20-20-20 rule.
Buy some artificial tears at your local drugstore to use when your eyes feel dry.
Blink a lot to help replace the tears in your eyes.
Dim your screen if it’s brighter than the rest of the light in the area. You can also adjust the room lighting to reduce contrast.
keep your screens clean; Dirty screens containing fingerprints and other debris can strain your eyes even more.
If you wear contact lenses, you may experience worsening symptoms of dryness and irritation.
Try to give your eyes a break from time to time by wearing glasses.
Always wash your hands and follow other good hygiene when putting in or removing your lenses.