The coronavirus outbreak and the subsequent lockdown has led all of us to stay restricted to our houses, which has inevitably increased our screentime. From binge watching our favourite web series to working from home, exposure to screens has increased during lockdown.

This has resulted in severe eye problems like dryness, irritation, redness, watering and even headaches. Although the most important thing is to try reducing your screen time as much as possible, Dr Priyanka Arora (Ophthalmologist, DMCH) tells us some other useful tips which will help you keep your eyes healthy during the lockdown. Thank you Dr Priyanka for enlightening our readers!

Tip 1: Cutting down on screentime is the top most mantra

  • Get yourself busy pursuing your passion, your hobbies which you had always left behind in pursuit of your career goals. 
  • Play games with your children. Get a bit creative. Tell them stories. Get them involved with yourself in the household chores.
  • Help children with their homeworks. Rather than giving them screens to note down their work, either give them printouts or sit with them and dictate the work to make them write. They would spend a lot of time on screens if you leave them to copying down their works on their own.

Tip 2: Shift to bigger screens and farther distance

  • It is advisable to sit at a distance. 
  • Make sure you are using a high-quality screen with relatively larger display and it is located directly in front of your line of vision.

Tip 3: Take frequent breaks

  • Schedule and take frequent breaks from your screen.
  • Follow the 20-20-20 rule: every 20 minutes, look at something atleast 20 feet away for 20 seconds. This relaxes your eye muscles.
  • Take time to get up and stretch your arms, legs, neck and back as well.

Tip 4: Maintain a proper posture

  • Position your screen 20-24 inches from your eyes.
  • The centre of your screen should be 10-15 degrees below your eyes.
  • Sit on a chair so that your feet can rest well on the ground.

Tip 5: Work on your screen display settings

  • Adjust brightness depending on the surroundings.
  • Text size and contrast should be comfortable.
  • Reduce color temperature. This will reduce the amount of blue light emitted by your screen.
  • Install an anti-glare screen protector.

Tip 6: Eat a healthy diet

  • Almonds, walnuts and citrus fruits are some foods good for your eyes.

Tip 6: Follow basic computer hygiene habits

  • Splash your eyes with clean cold water frequently.
  • Avoid touching or rubbing your eyes.
  • At the end of the day, do cold compresses to help your eyes relax.
  • No viewing of the screens once dark or before going to bed.
  • Use anti-reflective glasses or filters on the screen if possible.
  • Blink more often to remoisten the surface of your eyes and relieve dry eye symptoms.
  • Use artificial tear drops like REFRESH TEARS or GENTEAL eye drops in routine to prevent and relieve dry eyes.

Hope this helps you and your families cope up with the changing life challenges and health issues. If you like this post, don’t forget to comment on it!

Have a beautiful day!

Dr Priyanka Arora
Ophthalmologist, DMCH


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