We live in an increasingly screen-filled world, and while most Americans report serious screen fatigue, our modern work and lifestyle habits make bathing in blue light nearly impossible to avoid.
In a particularly grim statistic, researchers estimate that the average US adult will spend the equivalent of 44 years of their life looking at screens.
A common result of all that screen time? Eye strain.
A survey previously found that seven out of 10 adults experience screen-related eye strain. Worryingly, four in 10 rarely remember to rest their eyes regularly, while 20% never take a break.
Board-certified optometrist Bryce Appelbaum, OD, FCOVD, tells health site Mind Body Green that a simple hack can help ease the pain.
“We have to use the 20-20-20 rule. Which means take a break every 20 minutes, look at something at least 20 feet away, for at least 20 seconds,” advises Applebaum.
Applebaum says the 20-20-20 rule should be applied whenever someone spends a long time reading, writing, or looking at things up close or far away.
This kind of focus equates to serious exercise for the eyes – which are, after all, muscles.
Applebaum makes the analogy between a fist and eyes.
“If you were to make a fist, the muscles in your hand would start to tire and weaken after a few seconds,” he says. “However, if you open your fist and close it again, you can hold your fist for much longer.”
The same logic applies to the eye muscles. As our eyes encounter screens, our pupils constrict or become smaller, a process called miosis.
“It’s the equivalent of clenching a fist,” Applebaum says.
And just as it is essential to release the clenched fists, it is also necessary to unlock the eye.
20 minutes
To try the trick for yourself, start with an easy-to-follow start time; Applebaum suggests the end of the hour.
“Then every 20 minutes, you’ll know it’s time for a quick break. If you want, a timer can also help with consistency, but it can become an annoyance throughout the day,” he says.
20 feet
When you reach the 20 minute mark, step away from the screen and find something to look at that is at least 20 feet away, realizing that you may need to get up and look at something outside.
Whatever the focal point is, make sure your eyes feel relaxed when looking at it. Bonus: Lifting counts as a mini-movement, an active break that experts say can offset health risks of a desk job.
Applebaum notes that if you have trouble seeing things in the distance, focus on something closer with the same goal: relaxation.
20 seconds
Applebaum encourages people to train their eyes on a sight or object of their choice for at least 20 seconds.
“This doesn’t have to be exact, and you can extend your break to a minute or so if you feel the need,” he advises. “You might even find this break relaxing, letting it double as a moment of mindfulness.”
This moment can be as useful for the brain as that it’s for the eyes, as research has shown that practicing in the workplace can be an effective protector against anxiety, stress, and burning.
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Image Source : nypost.com