A new life without glasses
In today’s digital age, we spend more and more time in front of screens—computers, phones, and tablets. While technology makes our lives easier, it can also negatively affect our health. One of the main concerns is digital eye strain (DES), caused by excessive exposure to blue light. So how can we avoid this strain and protect our vision?
“Long-term exposure to blue light from digital devices disrupts visual comfort and can contribute to the development of digital eye strain. The most common symptoms include eye fatigue, reduced tear production, and accommodation difficulties,” warns Radan Zugar, MD, Chief Doctor at Eye Centre Prague.
Digital eye strain is a group of symptoms that occur after prolonged screen use. The main culprit is the blue light emitted by digital devices. This light interferes with melatonin production—the hormone responsible for regulating the sleep cycle—and causes eye fatigue.
Common symptoms include:
“To protect your vision from the negative effects of digital devices, it’s essential to follow a few key principles. These include optimising your workspace, adopting healthy habits such as regular breaks, sufficient blinking, and proper lighting, as well as using blue light filters. These steps are crucial in preventing digital eye strain and maintaining healthy eyesight,” explains Dr Zugar.
1. Use blue light filtering glasses
Special glasses with blue light filters reduce the amount of harmful radiation reaching the eyes. They’re ideal for people who spend long hours at the computer.
2. Activate night mode on devices
Most modern devices offer a night mode (Night Shift, Night Mode), which reduces blue light and switches the screen to warmer tones that are gentler on the eyes.
3. Follow the 20-20-20 rule
Every 20 minutes, take a break and look at an object 20 feet (about six metres) away for at least 20 seconds. This simple habit helps reduce eye strain.
4. Ensure proper lighting and ergonomic setup
Inadequate lighting increases eye strain. Aim for natural light or soft lighting that minimises screen glare. Also, make sure your monitor is positioned at the correct height and arm’s length from your eyes.
5. Blink more often and use artificial tears
We blink less frequently when looking at screens, which can cause dry eyes. Conscious blinking or using artificial tears helps keep your eyes hydrated.
6. Limit screen time before bed
Since blue light affects melatonin production, it’s advisable to avoid digital screens at least an hour before bedtime. Instead, try reading a book or relaxing without a screen.
“Preventing digital eye strain is not only about protecting your vision, but also about overall wellbeing. Maintaining a healthy lifestyle, spending time outdoors, and balancing work and rest are essential not just for eye health, but for your overall comfort and wellbeing,” concludes Dr Zugar.
That’s why it’s important to take proper care of your vision and approach digital devices wisely. Small changes in everyday habits can have a big impact on both your eye health and overall quality of life.
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