Eight things you can do to de-stress your eyes

The average South African spends around 400 minutes a day in front of a screen, be it a computer, tv or phone.

Internet analyst, Mary Meeker found this frighting number in her screen time study last year. It means you spend on average, about seven hours a day looking at a screen.

Ballito’s Eye 2 Eye optometrist, Clive Hodgson said this causes a lot of strain to your eyes, which you can reduce with the following steps:

1. Get tested: “Having a routine comprehensive eye exam is crucial to prevent or treat computer vision problems,” said Hodgson.

It is important you tell your optometrist how much time you spend in front of a screen and how far away you sit from the screen, to test your eyes at that specific working distance.

2. Use proper lighting: Eye strain is often caused by excessive bright light either from outdoor sunlight or harsh interior lighting.

“Close blinds or curtains to cut out exterior light. Reduce interior light by using fewer light bulbs or use lower intensity bulbs and tubes. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect halogen lighting instead.”

Position your computer screen so windows are on the side, instead of in front or behind it.

3. Minimize glare: Paint walls a darker colour with a matte finish to minimize glare.

If you wear glasses, purchase lenses with anti-reflective coating.

4. Upgrade your display: When choosing a new flat panel display, select a screen with the highest resolution possible.

For a desktop computer, select a display with a diagonal screen size of at least 19 inches.

5. Blink more often: “Blinking moistens your eyes to prevent dryness and irritation. People tend to blink one third as often as they normally do when working in front of a computer.”

Try this exercise: every 20 minutes, blink 10 times by closing your eyes slowly, as if falling asleep.

6. Exercise your eyes: Focusing fatigue is another screen time risk for your eyes.

Look away from your computer every 20 minutes and gaze at a distant object for at least 20 seconds.

Also try look far away at an object for 10-15 seconds, then gaze back at something up close for 10-15 seconds, then look back at the far object.

Repeat this ten times.

7. Take frequent breaks: Stand up, move about, stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue.

8. Modify your workstation: Position your screen about 50cm away from your eyes. The centre of the screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.

So, spend more time looking at the pretty outdoors and de-stress your eyes regularly to keep them strain free and healthy.