Episode Number
145
Episode Show Notes / Description
Whether you're working, reading, or scrolling, your screens may be taking a toll on your eyes.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
Digital eye strain is common when you use devices for several hours. Devices could include computer, tablet, smartphone, e-readers, etc. Large amounts of late-night screen time can also affect sleep. Here are some tips to help decrease digital eye strain:
• Adjust the monitor viewing angle so the screen is displayed 4-5 inches below eye level.
• Block any glares by closing curtains or blinds and avoid bright overhead lights.
• Reduce your screen time to less than 4 hours per day, if possible.
• Take more screen breaks by using the 20-20-20 method. Every 20 minutes look at something at least 20 feet away for 20 seconds. Try to take a 15-minute break every 2 hours by going to the bathroom, taking a short walk, stretching, or checking in on a friend.
• Adjust the screen contrast of your devices to 60-70% or apply dark mode to help decrease eye strain.
• Boost screen text size to at least 12 or zoom in so the eyes aren’t straining. Make sure you are reading dark print on a light background.
• Maintain good posture while using a screen by having your back and neck straight and feet flat on the ground.
This week, try to decrease your digital eye strain by using the tips shared today and make them part of your daily routine.
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, food and nutrition educator for University of Illinois Extension.
Resources:
• https://my.clevelandclinic.org/health/diseases/24802-computer-vision-syndrome
• https://www.aao.org/eye-health/tips-prevention/digital-devices-your-eyes
• https://health.clevelandclinic.org/heres-how-to-set-up-your-office-to-avoid-aches-pain
Digital eye strain is common when you use devices for several hours. Devices could include computer, tablet, smartphone, e-readers, etc. Large amounts of late-night screen time can also affect sleep. Here are some tips to help decrease digital eye strain:
• Adjust the monitor viewing angle so the screen is displayed 4-5 inches below eye level.
• Block any glares by closing curtains or blinds and avoid bright overhead lights.
• Reduce your screen time to less than 4 hours per day, if possible.
• Take more screen breaks by using the 20-20-20 method. Every 20 minutes look at something at least 20 feet away for 20 seconds. Try to take a 15-minute break every 2 hours by going to the bathroom, taking a short walk, stretching, or checking in on a friend.
• Adjust the screen contrast of your devices to 60-70% or apply dark mode to help decrease eye strain.
• Boost screen text size to at least 12 or zoom in so the eyes aren’t straining. Make sure you are reading dark print on a light background.
• Maintain good posture while using a screen by having your back and neck straight and feet flat on the ground.
This week, try to decrease your digital eye strain by using the tips shared today and make them part of your daily routine.
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, food and nutrition educator for University of Illinois Extension.
Resources:
• https://my.clevelandclinic.org/health/diseases/24802-computer-vision-syndrome
• https://www.aao.org/eye-health/tips-prevention/digital-devices-your-eyes
• https://health.clevelandclinic.org/heres-how-to-set-up-your-office-to-avoid-aches-pain