As a child, my mother always said, “Don’t sit so close to the TV, or you’ll go blind!” These days, most of us spend a large part of our day looking at screens, often from distances that are most definitely not “mom-approved.”
You may think that you don’t spend all that much time on your mobile phone but consider the other screens you view daily in addition to your phone: television, desktop and/or laptop computer, tablet and maybe gaming systems. Studies indicate that many of us spend more time looking at screens than sleeping.
The long hours we spend behind screens overexpose us to High Energy Visible or “blue light” emitted by our digital devices. This affects our eyes and can cause symptoms such as eye fatigue, dry eyes, irritated or itchy eyes and red eyes.
It appears mom was partially right.
So, what are some steps we can take to relieve the symptoms of overexposure to blue light?
- Dim screens and move them as far away from our eyes as comfort and readability allow.
- Purchase a pair of blue light blocking glasses.
- Perform a few simple eye exercises regularly throughout the day to help keep eye muscles healthy and to relax the eyes. Here are a few you can easily incorporate into your day:
Use the 20-20-20 rule: Every 20 minutes, look away from your screen for 20 seconds and focus on something that is at least 20 feet (6 meters) away.
Blink regularly to lubricate and hydrate your eyes to avoid or ameliorate eye dryness. After blinking, momentarily close your eyes and take a few deep breaths.
Stretch your eye muscles:
Sit in a relaxed but upright position.
Calmly inhale and look as far left as you can without moving your head and hold for 5 counts.
As you exhale, blink, and return your gaze back to look straight in front of you.
Repeat by looking to the right.
Do this 3 times.
Now, repeat this exercise looking up and then down.
Near and distant viewing:
Stand or sit outdoors or at an open window if you’re indoors, make sure you have a view of the horizon.
Keep your arms by your sides.
Inhale and focus your eyes on the tip of your nose an object on the horizon for 5.
Then exhale and shift the focus of your eyes to an object on the horizon for 5 seconds.
Repeat 10 to 20 times.
When done, relax for a moment by closing your eyes and taking a few deep breaths.
Palming:
Sit quietly, close your eyes, and take a few deep breaths to relax.
Rub the palms of your hands together to create a warm sensation.
Close your eyes and gently cover both of your eyes with your hands. Do not press your hands against your eyes. Your eyes should be in the cups of your palms.
Stay in this position until the heat from the hands has been completely absorbed by the eyes.
Keep your eyes closed and repeat the process a minimum of three times.
Help protect your eyes from the stress caused by excessive screen time by incorporating these simple eye exercises into your day.
