Is it Dry Eye or Digital Eyestrain?
Our modern life keeps us inside fairly often.... be it too hot outside or raining....whether we're working, socialising or relaxing; most of us spend a lot of time inside, on screens. So if our eyes are sore, is it because of Digital Eyestrain or Dry Eyes?
Digital Eyestrain impacts the comfort of our eyes but screen time also reduces blink rate which impacts Dry Eye Disease... and on the cycle goes.
The most common symptoms of Digital Eyestrain include eye strain, eye fatigue, ocular discomfort, burning, sore eyes, headaches, doubling of vision, difficulty focusing, and blurred vision. Dry Eye can be experienced as sore eyes, burning, grittiness, tiredness, blurred vision... a lot of the same symptoms of Digital Eyestrain.
So is dry eye caused by Digital Eyestrain or does Dry Eye make digital eyestrain worse?
The causes of Digital Eyestrain are multifactorial, but screen use results in abnormal blinking, including a reduction in blink rate, reduction in blink amplitude, changes in blink patterns, and increased opening of the eyes. It's also been found that those with dry eyes with an unstable tear layer get symptoms of digital eye strain more rapidly and with increased severity.
So what can you do???
Have Good Digital Habits:
Limit screen time where you can
Use the 20-20-20 Rule - every 20 minutes, focus on an object 20 feet in the distance for 20 seconds.
Try and have a 15-minute break after 2 hours of continuous computer use.
Watch your working distance - the distance between the eyes and the screen should be approximately arm’s length and have the screen slightly below eye level
Increase screen contrast if you can and consider enlarging the text size to reduce the visual demand
Consider Blue Light Blocking Glasses:
Although there is no conclusive data on blue light’s role in digital eye strain, studies show that the may improve visual impairment associated with tear instability a.k.a. dry eyes. In a study conducted by Kaido et al patients with increased tear evaporation found significant improvement in vision with blue light-blocking lenses, compared to the control group.
Do the Home Basics for Clear and Comfortable Eyes:
Increase Omega-3 fatty acid intake, do warm compress, have good hydration and use lipid-based preservative-free eye drops.
Update your Contact Lenses - to ensure they maximise your vision and are a modern material
Consider a cool-mist humidifier at your desk
And of course, hopefully, you've realised an Eye Examination with a good optometrist is key here to determine if you have an underlying Dry Eye or other eye condition that could be responsible for your symptoms.