Digital Eye Strain or DES, the acronym for the visual syndrome from digital devicesis a health problem that has emerged in recent years, related not only to eye fatigue. Online education and teleworking, in fact, have become the norm especially since the beginning of the COVID-19 pandemic.
As outlined by the American Optometric Association, device vision syndrome digital includes a group of ocular and visual disorders related to the prolonged use of computers, laptops, smartphones, tablets, e-readers and storage devices.
The causes of this syndrome are multifactorial, as several conditions contribute to its occurrence, including: reduced contrast of letters against the background of digital screens, screen glare and reflections, inappropriate distance from digital screens and viewing angle, low light conditions, incorrect posture during use and infrequent blinking. In addition, in order to improve screen focus, the eye enacts a series of adaptive movements that can cause incorrect or under-corrected refraction.
Eye symptoms of digital eye strain
Digital eye strain can cause a number of eye symptoms, including eye fatigue, tearing, headache, eye fatigue, burning sensation, redness, irritation, dry eye, foreign body sensation, blurred vision.
Symptoms related to accommodation may also occur, such as blurred vision, difficulty in refocusing when moving from one distance to another and diplopia (double vision). Finally, especially in younger subjects, digital eye strain may be linked to the onset of myopia or its progression.
Digital eye strain and fatigue: not just eyes
However, the symptoms of DES are not only limited to the eyes. In fact, a whole range of extra-ocular symptoms are present, including musculoskeletal discomfort, which can cause discomfort in daily activities.
These may include headaches, stiffness or pain in the neck, shoulder and back.
All these symptoms are associated with postural problems, secondary to improper positioning of the computer screen, use of unsuitable desks, incorrect chair height or incorrect distance between the eye and the screen.
10 strategies to avoid digital eye strain
If working at a computer and using digital devices for a prolonged time often cannot be avoided, there are certainly some strategies that can be put in place to alleviate DES:
- The average daily time in front of the screen should be reduced to a reasonable limit (the optimal time would be about four hours per day).
- It is important to work or study in an environment where the lighting and positioning of the digital device are appropriate: brightness should be adjusted so that the light from the monitors matches the light in the surrounding work area. Anti-glare screens can also help by reducing the amount of light reflected from the screens.
- The screen parameters for displaying the image (resolution, text size, contrast, brightness) must be correctly adjusted. Fonts should be of a minimum size of not less than body size 12, in a dark colour on a light background.
- Take frequent breaks (e.g. the 20/20/20 strategy can be used, i.e. take breaks of twenty seconds, every twenty minutes, looking about 20 metres away). Specific applications are also available that remind one to take regular breaks while using digital devices.
- It is recommended to sit upright at the desk, with the screen positioned slightly lower than eye level.
- Remember to blink often to moisten the eyes and prevent them from drying out.
- If you have refractive defects, always use glasses with anti-reflective lenses.
- Parents are advised to monitor the time children use the screens.
- Whenever possible, use high-resolution screens with built-in anti-reflection, matt-finish glass and graphics for image uniformity, which can reduce the incidence of DES.
- When necessary, artificial tears or eye ointments can be used to lubricate and moisturise the surface of the eye and are usually applied several times a day.