Over the past few years, there has been a lot of talk surrounding the negative impact of too much screen time. Given the alarming increase in the time we spend in front of a screen, it’s easy to see why these conversations are taking place.

As per a Data Reportal report, the average mobile device screen time in 2019 was 2 hours 56 minutes. In 2021, the screen time jumped to 4 hours 12 minutes. That’s a 30 percent jump in just under three years, which is truly alarming. 

In the US, the average screen time is 7 hours 4 minutes, according to Comparitech. A lot of this time is spent behind screens watching TV, playing games, or simply scrolling social media. However, a good portion of this time is also spent behind screens doing actual work. 

Given the digital nature of pretty much everything we do these days – from working to keeping ourselves entertained – it’s hard to get rid of screen time entirely or even limit it. However, we can always take better care of our eyes even with the long screen times. 

Having said that, let’s discuss a few ways you can take good care of your eyes when dealing with long screen times. 

#1 Practice the 20-20-20 Rule 

The idea behind the 20-20-20 rule is simple. Every 20 minutes of screen time is followed by a 20-second break where you look at an object at least 20 feet away. Since continuously looking at a screen for long periods leads to eye strain and fatigue, this exercise can help your eyes relax and also reduce the strain on them. 

You can also try blinking frequently while working on screens. This can help prevent dry eyes. Remind yourself to blink consciously to keep your eyes moist and lubricated. If needed, you can write it down somewhere in front of you till it becomes a habit. 

#2 Adjust Screen Settings

Proper screen settings can make a significant difference in reducing eye strain. Adjust the brightness and contrast of your screen to a comfortable level. Avoid using screens in dark environments, as the contrast between the bright screen and dark surroundings can strain your eyes. 

Adjusting the font size and display settings can also make reading on screens more comfortable. Furthermore, consider using blue light filters or apps that reduce the amount of blue light emitted by screens. Blue light can disrupt sleep patterns and contribute to eye strain, so minimizing exposure can be beneficial.

#3 Consult a Doctor As Necessary

At times, you’ll feel that your vision is getting blurry. Under such circumstances, hurry to a doctor or an optometrist, to be specific. They’ll examine your eyes to see whether or not anything is wrong with them and then prescribe you medication accordingly. 

After the consultation, if you’re diagnosed with thyroid eye disease (TED), the doctor will probably prescribe you teprotumumab. If they do, make sure you don’t opt for Tepezza. 

According to TorHoerman Law, some Tepezza consumers have suffered hearing loss, while a few have also reported permanent hearing damage or tinnitus. Because of these incidents, the Tepezza lawsuits were filed against its manufacturer Horizon Therapeutics. 

Because of the Tepezza hearing loss lawsuit, people have started to avoid this brand drug and are instead opting for alternatives like its generic version. You’re already having trouble with your eyes if you have TED, so taking Tepezza might end up causing you hearing problems as well. Thus, don’t risk losing your hearing capabilities. 

#4 Maintain Proper Posture 

The position of your screen and your posture plays a vital role in eye health. Ensure that your screen is at eye level or slightly below it. This positioning helps reduce strain on your neck and back, as well as minimizes the amount of eye movement required. 

Sit in a chair that supports good posture, with your feet flat on the floor and your back straight. Additionally, avoid sitting too close or too far away from the screen. Maintain a comfortable distance, usually about 20-24 inches, to reduce eye strain.

#5 Take Regular Breaks and Exercise 

Extended screen time can be physically and mentally exhausting. Taking regular breaks not only gives your eyes a rest but also benefits your overall well-being. Engage in activities that allow you to focus on distant objects, such as stretching, walking, or doing eye exercises.

When you take breaks and commit yourself to a bit of exercise, you not only help your eye muscles relax but also allow better blood circulation, which is important for your eyes. Relaxation techniques like deep breathing and medication can also help reduce stress and improve your overall eye health.

#6 Ensure Proper Lighting 

The lighting in your workspace significantly affects your eye health. Use ambient lighting that evenly illuminates your workspace without causing reflections or shadows. If necessary, use adjustable blinds or curtains to control the amount of natural light entering the room. 

Position your screen perpendicular to windows to minimize glare. When reading or working on screens, ensure the room is adequately lit to reduce eye strain. Remember to take breaks from screens and give your eyes a chance to adjust to different lighting conditions.

Too much screen time is definitely a curse, something that adults need to be aware of. Children these days are also exposed to such long hours of screen time, according to Pew Research, which is problematic on a whole different level and is an entirely different conversation. 

For adults, though, it’s going to be hard to bid farewell to devices and screens, especially for those working in front of a computer 40 hours a week. Thus comes the need to care for your eyes better, and with the tips we’ve highlighted above, managing this type of care will be super easy for you.