Screen-related eye fatigue has, unfortunately, become quite common. Also known as digital eye strain or computer vision syndrome, this issue is directly tied to regular and extended use of screens, including computers, laptops, tablets, smartphones, and TVs.
While avoiding excessive screen time is the best way to prevent screen fatigue, sometimes that isn’t always possible. If your job requires you to be in front of a computer all day, there are several steps you can take to reduce the amount of strain you experience on your vision.
Adjust Your Display Settings
One of the first lines of defense against screen fatigue is optimizing your display settings for comfort. Windows laptops offer several ways to do this:
- Brightness: Adjust your screen brightness to match the lighting in your room. Too bright or too dim can strain your eyes. Use the brightness settings, often accessible via the keyboard or the Display settings, to find a comfortable level.
- Text Size and Scaling: Straining to read small text can contribute to eye fatigue in some pretty big ways. Increase the text size and scaling in your Display settings to make content easier to read without squinting.
- Night Light: Blue light from screens interferes with sleep patterns. Activate the Night Light feature under System > Display settings to reduce blue light emissions in the evenings, making it easier on your eyes and helping you maintain a healthier sleep cycle.
Practice the 20-20-20 Rule.
Taking regular breaks is crucial when trying to avoid screen fatigue. The 20-20-20 rule is a simple yet effective method: every 20 minutes, take a 20-second break and focus on something 20 feet away.
This short break helps relax the eye muscles and reduce fatigue. You can use a timer or apps to remind you to take these micro-breaks throughout your day.
Optimize Your Workspace for Comfort
The physical setup of your workspace can impact how you feel after hours in front of your laptop:
- Ergonomics: Ensure your laptop is at eye level to avoid bending your neck downwards. Use a laptop stand if necessary, and invest in an external keyboard and mouse for a more comfortable posture.
- Lighting: Good lighting can reduce screen glare and eye strain. Position your workstation to minimize glare from windows. You can also use an adjustable desk lamp to illuminate your workspace without shining directly into your eyes.
- Distance: As far as spatial distance goes, keep your laptop at arm’s length away. Too close and you’ll strain your eyes; too far and you might start squinting.
- Blink More and Stay Hydrated
It might sound simple, but blinking is essential for maintaining eye health. People blink less frequently when using digital devices, leading to dry, tired eyes. Make a conscious effort to blink more often to keep your eyes moist and refreshed.
Staying hydrated is also important for eye health. Dehydration can lead to dry eyes, so ensure you drink plenty of water throughout the day.
Use Accessibility Features
Windows comes equipped with several accessibility features designed to make prolonged use more comfortable:
- Magnifier: If you’re straining to see small elements on your screen, the Magnifier tool can enlarge parts of your display, making it easier to read text and view images.
- High Contrast: For some folks, high contrast modes make text easier to read and reduce eye strain. You can experiment with these settings in the Ease of Access center to see if they help.
- Voice Recognition: Give your eyes a break by using voice recognition for tasks like composing emails or navigating the web. Windows Speech Recognition can reduce the time you spend staring at the screen.
Purchase Blue Light Blocking Glasses
If you regularly spend extended periods in front of your Windows laptop, blue light-blocking glasses can offer additional comfort. These glasses filter out the blue light emitted by screens, potentially reducing eye strain and helping you sleep better. While research on their effectiveness is ongoing, many users report significantly reducing eye fatigue when using these glasses. (You can even add a blue light filter to your daily prescription lenses.)
Give Your Eyes Some Rest
Digital eye strain can be extremely frustrating. Depending on the person, it can lead to blurred vision, headaches, dry eyes, or an inability to focus your eyes for reading.
Thankfully, there are ways to address it. Try some of the tips highlighted in this article and see if they have a noticeable impact!
