With more time spent on digital devices, our eyes are working harder than ever. Prolonged screen use can lead to digital eye strain, also known as computer vision syndrome, which causes symptoms like dryness, blurred vision, headaches, disrupt sleep pattern and several studies have shown a significant association between increased screen time and myopia, particularly in children and adolescents.
Managing screen time with a focus on eye health is essential for long-term comfort and vision care.
Our In-house Ophtamologist; Dr Nnamdi Agoh shares some practical ways to take better care of your eyes while using digital devices:
1. Follow the 20-20-20 Rule
Every 20 minutes, take a 20-second break to look at something at least 20 feet away. This simple practice helps relax your eye muscles and prevents fatigue caused by continuous near-focus on a screen.
2. Adjust Your Screen Settings
Reduce screen brightness to match the lighting in your environment. Increase text size for comfortable reading and use high-contrast settings to reduce strain. Blue light filters or “night mode” can also help minimise eye stress, especially in the evenings.
3. Maintain a Comfortable Screen Position
Keep your device about an arm’s length away, with the top of the screen slightly below eye level. This position encourages a more natural downward gaze and reduces neck and eye strain.
4. Blink More Frequently
When focusing on screens, we tend to blink less often, which can lead to dry eyes. Make a conscious effort to blink regularly to keep your eyes moist and comfortable throughout the day.
5. Take Regular Breaks from Screens
Try to step away from your device every hour. Use this time to stretch, walk around, hydrate, or engage in non-screen activities. These breaks help reset your eyes and reduce cumulative strain.
6. Limit Screen Use Before Bed
Blue light exposure in the evening can interfere with melatonin production and affect sleep quality. Aim to avoid screens at least an hour before bedtime. If needed, use night filters or blue light-blocking glasses during late-night device use.
7. Encourage Outdoor Time, Especially for Children
Natural daylight supports healthy eye development. Children should spend at least 1–2 hours outdoors daily, which not only benefits vision but also balances screen-heavy routines.
8. Create Screen-Free Zones
Designate areas in your home such as bedrooms or the dining table as screen-free zones. This helps break the habit of constant device use and encourages more mindful screen engagement.
9. Eat for Eye Health
A balanced diet rich in eye-friendly nutrients helps support healthy vision over time. Include foods high in omega-3 fatty acids (like fish), antioxidants, and vitamins A, C, and E. Leafy greens, eggs, nuts, carrots, and citrus fruits all contribute to healthier eyes.
10. Get Regular Eye Check-Ups
Routine eye exams are essential, even if you don’t wear glasses. Your optometrist can detect signs of strain, early changes in vision, or conditions that need treatment. If you use prescription glasses or lenses, ask about coatings that reduce glare and block harmful light.
To book an appointment;
WhatsApp: +2347048006501
Call: +2347048006499
Email: info@redeemershealthvillage.org
Walk In: 1, RHV Road, Redemption City of God, Mowe, Ogun State
Managing screen time is not about avoiding technology , it’s about being mindful of how you use it. Incorporating these habits into your daily routine can reduce eye strain, support long-term vision health, and help you stay more productive and focused.
Take care of your eyes ,they work hard for you every day.
