By Dr. Mary Ann Aligweke (OD)
In our screen-driven world, digital eye strain affects countless individuals daily. Spending hours on Zoom calls, emails, and online work puts significant pressure on our eyes. With simple, intentional changes, you can create an eye-friendly workspace to reduce discomfort and improve productivity. SpecSMART Eye Clinic Ikeja, Lagos shares expert-backed strategies to protect your eyes in a digital environment.
Key Strategies to Combat Digital Eye Strain
1. Follow the 20-20-20 Rule
Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps relax eye muscles and reduce fatigue. Use timers or browser extensions as reminders.
2. Optimize Screen Positioning
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Keep monitors 20–30 inches from your eyes
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Align the top of the screen at or just below eye level
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Tilt screens slightly upward
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For multiple screens, keep them the same height and distance
3. Manage Lighting and Glare
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Use adjustable desk lamps with soft warm light
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Position screens perpendicular to windows; avoid direct glare
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Use blinds or curtains to control sunlight
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Consider anti-glare filters or prescription computer glasses
4. Protect from Blue Light
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Enable blue light filters on devices
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Use blue light-blocking glasses available at SpecSMART Ikoyi
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Limit screen use before bedtime
5. Adjust Display Settings
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Match screen brightness to ambient light
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Increase font size to avoid squinting
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Lower color temperature for warmer tones in the evening
6. Incorporate Eye Exercises
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Eye rotation, focus switching, palming, and figure eights reduce tension
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Blinking intentionally to keep eyes moist
7. Stay Hydrated and Blink Frequently
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Prevent dry eyes by conscious blinking
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Use preservative-free artificial tears if needed
8. Schedule Regular Eye Exams
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Detect and address uncorrected vision problems early
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SpecSMART Ikoyi offers digital eye strain assessments and personalized care
9. Upgrade Workspace Equipment
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Use larger, high-resolution monitors
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Adjustable monitor arms and ergonomic furniture
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Consider humidifiers to reduce dry air
10. Promote Workplace Wellness
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Encourage frequent screen breaks
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Educate teams about eye health and ergonomics
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Partner with SpecSMART Eye Clinic Ikeja for vision screening and webinars
Frequently Asked Questions
What are the main symptoms of digital eye strain?
Dry eyes, blurred vision, headaches, eye fatigue, neck and shoulder pain.
How often should I have my eyes tested if I use screens all day?
At least once a year, or more if vision changes or discomfort occur.
Can blue light harm my eyes permanently?
Research is inconclusive, but blue light filters reduce discomfort and improve sleep.
What is the 20-20-20 rule?
A practice to look away from screens every 20 minutes for 20 seconds at something 20 feet away to reduce eye fatigue.
Are there special glasses for computer use?
Yes, with anti-reflective and blue light-blocking coatings tailored to reduce eye strain.
What if I have persistent dry eyes at work?
Increase blinking, hydrate well, and consider artificial tears. Professional care at SpecSMART can help.
📍Contact SpecSMART Eye Clinic Ikeja
Ile-Oja Mall, Opebi Link Road, Ikeja
📞 0703 839 1197