The 20-20-20 Rule for Reducing Computer Vision Syndrome
Developed by optometrist Jeffrey Anshel, the 20-20-20 rule is a simple yet effective method to alleviate the symptoms of computer vision syndrome (CVS). According to this rule, individuals should take a break every 20 minutes while using a digital screen and focus on an object that is approximately 20 feet away for 20 seconds.
By implementing the 20-20-20 rule, individuals can prevent the discomfort caused by prolonged screen time. Frequent breaks allow the eyes to rest and readjust, reducing eye strain and dryness commonly associated with CVS. To help remember the intervals, it is recommended to set an alarm or use a dedicated app that reminds users to take breaks.
During these breaks, it is beneficial to look out of a window and focus on a distant object, such as a tree or lamppost, located around 20 feet away. This change of focus helps relax the eye muscles and prevents them from becoming fatigued. Furthermore, individuals should make a conscious effort to blink more frequently while using digital screens, as infrequent blinking can contribute to dry eyes. Using saline eye drops during breaks can provide additional relief.
Additionally, incorporating light stretching exercises or taking short walks during these 20-minute intervals can further alleviate the symptoms of CVS, including back or neck aches. Physical activity helps improve blood circulation and reduces muscle tension, providing a refreshing break from prolonged screen time.
Choose the Right Equipment
When it comes to taking care of your eyes while using electronic devices, it’s important to have the proper equipment. One option to consider is using Gunnar glasses, which were specifically designed for gamers and individuals who spend long hours in front of computer screens. These glasses feature tinted yellow lenses that help counteract the harmful effects of blue light and even offer a slight magnification for easier reading. With a wide range of styles and prescriptions available, you can find the perfect pair of Gunnar glasses to suit your needs.
Another important aspect to consider is the type of screens you use. It’s time to let go of old computer monitors and other screens that still use cathode-ray tubes or CRT technology. These screens tend to flicker, which can contribute to digital eye strain and fatigue. Instead, opt for flat-panel, anti-reflective LED screens that provide a more comfortable viewing experience.
If you enjoy reading on electronic devices, such as tablets or e-readers, consider those with eInk or electronic ink technology. These devices mimic the appearance of printed paper and offer a high contrast between the text and background. This high contrast helps reduce digital eye strain, and they are also lit differently than computer and tablet screens, making them a better choice for extended reading sessions.