In today's world, our eyes are working at the limit of their capabilities. We look at our smartphone screens immediately after waking up, spend close 8 hours behind monitors at work and relax in the evening in front of the TV or laptop/tablet. The result is visual fatigue (asthenopia).
It's not just discomfort, and the body's signal about that, that the visual system is exhausted. Let's figure it out, why this happens and how to preserve vision in the digital age.
What is visual fatigue?
Visual fatigue (asthenopia) is a state, which occurs as a result of prolonged stress on the eye muscles. When we focus at close range, internal muscles of the eye (ciliary muscles) constantly tense. Over time, they get tired, which leads to a whole series of unpleasant symptoms:
- A feeling of sand or burning in the eyes.
- Redness.
- Blurred vision or double vision.
- Headache (especially in the area of the forehead and temples).
- Increased sensitivity to light.
The main causes of visual fatigue
Understanding the causes is the first step to solving the problem. Most often, the factors act in a complex manner:
- Digital overload: Working with monitors makes us blink 2-3 times less often, than usual. This leads to drying of the mucous membrane of the eye.
- Incorrect lighting: The light is too bright, glare on the screen or, vice versa, working in complete darkness with a bright monitor creates excessive contrast.
- Violation of ergonomics: Incorrect screen distance (optimal - 50–70 cm) or inappropriate chair height.
- Uncorrected vision: If you have hidden myopia, farsightedness or astigmatism and you don't wear glasses, eyes get tired twice as fast.
- Blue spectrum of light: Short-wave blue light from gadgets has high energy and is more strongly scattered, causing the eyes to work harder to focus.
Visual fatigue: how to prevent. Golden rules.
Prevention is always more effective than treatment. Here are some strategies, which should be implemented today:
- Rule “20-20-20”. This is the most famous method in the world of ophthalmology: Every one 20 minutes of work, take a break for 20 seconds, looking at the object, located at a distance 20 feet (about 6 meters). This allows the eye muscles to relax.
- Organization of the workplace.
- Light: The light source should not be directed directly into the eyes or create glare on the screen. Soft side lighting is best.
- Screen: The top edge of the monitor should be at eye level or slightly lower. Looking at the screen from top to bottom is more natural for the eye.
- Air hygiene and humidification. Use humidifiers, especially in the heating season. If you feel dry, consult an ophthalmologist, for him to pick up eye drops for you (“artificial tears”).
How to quickly relieve tension from the eyes: Exercises
If you already feel tired in your eyes, these simple steps will help “reboot” vision:
- Palming: Rub your palms against each other, to make them warm. Apply them to closed eyes like this, so as not to press on the apples, but completely block the access of light. Stay in this darkness for 1-2 minutes. Warmth and darkness instantly soothe the optic nerve.
- Active blinking: Quickly tap the flow 30 seconds. This is a natural way to moisturize the cornea.
- Drawing with a look: Without moving your head, “draw” eyes big eight, circle or square. This exercises the eye muscles.
- Focus “Near-Far”: Bring your finger to your nose, focus on it, and then look at the farthest point outside the window. Repeat 10 times.
Visual fatigue is the price, which we pay for technological progress, but it should not become chronic. Compliance with the work regime, proper lighting and simple exercises will help maintain visual acuity for many years. Remember: if rest does not help and vision continues to deteriorate, be sure to consult an ophthalmologist for a professional diagnosis.