20/20/20 vision: Protect your eyes from prolonged screen time
In today’s digital age, our eyes are constantly bombarded with screens, leading to increased strain. Whether it's working on a computer, scrolling through a smartphone, or watching television, prolonged screen time can have significant repercussions on eye health. Implementing the 20-20-20 rule, however, can potentially benefit your eye health and overall well-being.
In today’s digital age, prolonged screen time—from computers to smartphones—can lead to significant eye strain. To mitigate this, the 20-20-20 rule is a simple yet effective strategy: every 20 minutes, take a 20-second break to focus on something at least 20 feet away. This practice can help relieve eye fatigue and reduce symptoms of digital eye strain, such as dry eyes, blurred vision, headaches, and neck pain.
Digital eye strain, or computer vision syndrome, arises from extended use of digital devices. Common symptoms include:
- Dry Eyes: Reduced blinking leads to dryness.
- Blurred Vision: Continuous focus can cause blurred or double vision.
- Headaches: Straining to see can result in tension headaches.
- Neck and Shoulder Pain: Poor posture during device use can cause discomfort.
Digital eye strain, also known as computer vision syndrome, is a group of eye and vision-related problems that result from prolonged computer, tablet, e-reader and cell phone use.
The 20-20-20 rule allows eye muscles to relax, preventing fatigue by breaking the cycle of constant focusing. Regular breaks can enhance concentration and productivity, improving your quality of life and may contribute to long-term eye health.
To further protect your eyes, consider these additional strategies:
- Proper Lighting: Use well-lit workspaces to minimize glare.
- Screen Positioning: Position screens so your eyes are level with the top of the monitor.
- Regular Eye Exams: Schedule visits to your eye care professional.
- Blinking Exercises: Make a conscious effort to blink more often.
- Blue Light Filters: Use filters or glasses to reduce blue light exposure.
Incorporating the 20-20-20 rule into your routine is simple — Set a timer on your phone or computer to remind you to take breaks every 20 minutes. Use this time to stand up, stretch, and look out a window or at a distant object. These small changes can make a significant difference in your eye comfort and overall health. Prioritize your eye health today for clearer vision and a healthier tomorrow.
UHA Health Insurance provides medical, drug and vision plans to Hawai‘i employer groups. As the only health plan in Hawai‘i founded by physicians, it was the first to offer preventive and wellness care focused health plans in the state.
