The digital age has permeated nearly every facet of life, from work to learning, to leisure and socializing. This ever-increasing screen usage has led to a rise in a variety of health concerns. Central among them is the impact on our eyes – leading to what’s popularly known as the computer vision syndrome. To mitigate the symptoms such as eyestrain, dry eyes, headache, blurred vision, and neck, and shoulder pain, adopting a specific kind of screen breaks known as ‘Eye Breaks’ has proven decidedly effective.
The human eye is not naturally designed to focus on the bright, pixelated images on screens for long periods. This concentration can cause a range of symptoms categorized under digital eye strain or computer vision syndrome. Hence, the concept of eye breaks has come into prominence.
Eye breaks refer to the short intervals where you intentionally pull your gaze away from the screen to relax and rest your eyes. This concept is based on a straightforward rule, the 20-20-20 rule, recommended by leading optometrists worldwide. For every 20 minutes spent watching a screen, you should try to look away at something roughly 20 feet away for a total of 20 seconds.
This rule was formulated by Californian ophthalmologist Dr. Jeffrey Anshel as a response to the increasing cases of computer vision syndrome. The underlying idea is that by looking into the distance, the eye relaxes as its ciliary muscle (responsible for changing the shape of the lens while focusing on different distances) gets a break.
Adopting the 20-20-20 rule is simple and doesn’t require specialized training or equipment. It can be incorporated into daily work routines conveniently. When working or studying, set a reminder to take a break every 20 minutes. During this break, look away from your screen and focus on an object at least 20 feet away for 20 seconds.
Despite the simplicity of eye breaks, their benefits are substantial and multifaceted. They not only help prevent digital eye strain but can also improve productivity by increasing concentration levels and reducing the chances of headaches and migraines associated with prolonged screen usage. Regular eye breaks can also potentially lower your risk of exacerbating existing eye health issues like myopia and hypermetropia.
To optimize eye breaks, combining them with certain eye exercises or ‘eye yoga’ can enhance their benefits. These exercises include blinking, rolling your eyes, and focusing on different distances.
Blinking serves as a natural pause for the eyes. It moistens them and prevents dryness and irritation. With the increased screen time, our blinking rate decreases drastically from 15 times per minute to as low as 5 times per minute. Incorporating intentional blinking during your eye break might help alleviate symptoms of dry eyes.
Another effective exercise is rolling your eyes. Close your eyes and roll your eyeballs both clockwise and anticlockwise. Look up and down, followed by side to side. This exercise, although seemingly simple, can do wonders for strained eyes as it flexes the eye muscles making them stronger.
Additionally, practicing focus shifting during eye breaks is advantageous. Stretch your arm out, keep your thumb in focus, and then slowly bring your thumb closer to your nose, all the while keeping your eyes fixated on the thumb. Repeat this exercise several times to improve your eyes’ focusing abilities.
While eye breaks are instrumental in reducing screen-induced eye strain, it’s imperative to consider other contributing factors such as poor lighting, glare, improper workstation setup, and even uncorrected vision problems. Ensuring a well-lit space without glare from the screens, a comfortable chair with proper backrest, a screen at eye level – will all collectively enhance the benefit derived from your frequent eye breaks.
Furthermore, keeping your screens clean and using screen filters can reduce the glare and thus the strain on your eyes. Adjusting the brightness, text size, and contrast on your device can also make a significant difference. Wearing glasses designed for computer use may also be beneficial for some.
Eye care professionals are now acknowledging the potential disadvantages of our increasing screen dependency and the toll it takes on our ocular health. While understanding of digital eye strain is still evolving, the incorporation of simple habits like eye breaks following the 20-20-20 rule is an accessible+ and effective strategy to alleviate its symptoms.
To conclude, the rise of digital screens in our lifestyle is undeniable, and so is their impact on our eyes. From the onset of smartphone use in the morning to switching off the digital reader at night, our eyes are continually engaging with different screens under varying light conditions. Eye breaks are a scientifically proven, accessible, and efficient way to provide some much-needed relief to them. While our ‘screen-filled’ existence may not be changing anytime soon, remember – ‘Prevention is better than cure.’ Incorporating simple methodologies like the 20-20-20 eye breaks could ensure we don’t lose sight of the bigger picture.
Regular eye-checkups, addressing any existing vision or eye-health issues promptly, adopting better ergonomics, and a balanced lifestyle, including diet and exercise, should all go hand in hand with the practice of taking regular eye breaks. Here’s to seeing the ‘eye breaks’ not just as an eye care routine but as a symbolic gesture to routinely disconnect from our digital confines and reconnect with ourselves.
