8 Tips to Prevent Eye Strain During the Coronavirus Pandemic

The new normal of working and studying from home, spending several hours a day in front of screens, can negatively affect your eyes. It often leads to eye irritation, blurry vision, and headaches. In this article, we’ll go over practical strategies to prevent eye strain and maintain healthy vision. The Eye Center at Al Batal Specialized Complex in Jeddah is considered one of the leading centers in this field, thanks to its experienced medical team and its comprehensive care and guidance on how to avoid eye strain.

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Tips to Prevent Eye Strain

Some of the most important tips to help prevent eye strain include the following:

The 20-20-20 Rule to Prevent Eye Strain

This is one of the most effective methods to reduce eye strain. The 20-20-20 rule says that for every 20 minutes of close work (reading, using a computer, etc.), you should look at something about 20 feet away (around 6 meters) for 20 seconds. Focusing on a distant object relaxes the eye muscles, which helps reduce eye strain. Following this simple rule gives your eyes enough breaks and muscle relaxation, helping them stay healthy.

Blink Regularly

Research shows that the normal blink rate is about 12–15 times per minute. However, during prolonged near work, we tend to blink less, which can cause dryness and discomfort. Make a conscious effort to blink regularly and to gently close your eyes for short intervals throughout the day.

Screen Position and Viewing Distance

The distance and height of your computer screen have a direct impact on eye strain. Your screen should be about an arm’s length away, roughly 50–70 cm from your face. Your eyes should be level with the center of the screen. Proper positioning can help reduce eye strain as well as neck and back pain.

Screen Brightness and Contrast

Screens that are too dim can put extra stress on your eyes, while screens that are too bright can cause glare and discomfort. Adjust the screen brightness so it matches the lighting in the room. Also, avoid low-contrast color schemes that make text harder to read and force your eyes to work harder.

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Font Size

Font size on phones and tablets is often quite small, and text on computer screens may be small as well. Reading very small print for long periods can lead to difficulty focusing, dry eyes, and headaches. Increasing the font size to a comfortable level is essential for reducing eye strain.

Outdoor Activities Help Relieve Eye Strain

More screen time and less time outdoors are linked to the progression of myopia (nearsightedness). Spending time outside helps relax the ciliary muscles in the eyes when you focus on distant objects. This is beneficial not only for relieving eye strain, but also for slowing the progression of myopia in children.

Prolonged Use of Contact Lenses

With the increase in remote work, many people keep wearing their contact lenses throughout the day to attend online meetings and virtual events. Wearing contact lenses for long hours can cause eye inflammation, itching, dryness, headaches, and blurry vision. It’s important to take regular breaks from contact lenses to reduce eye strain.

There are also alternative options available at the Eye Center in Al Batal Specialized Complex, such as laser eye surgery or implantable contact lens (ICL) surgery, which can reduce your dependence on contacts and glasses.

Regular Eye Exams

Wearing the wrong prescription eyeglasses or contact lenses will almost certainly cause eye strain. Regular eye exams are essential to ensure that you’re using the correct visual aids that keep your eyes comfortable and your vision clear. We recommend contacting the Eye Center at Al Batal Specialized Complex in Jeddah to schedule an appointment for prompt and specialized care, whether to prevent eye strain or to address any worsening in your vision.

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