Published on April 27, 2023

5 Ways To Minimize Screen Time to Protect Your Eyes

So you’ve been spending a lot of time in front of the computer or phone lately, worrying about your eyes. You’ve heard about blue light and that it’s bad for your vision—but is there anything you can do to counteract it? Let Eye Doctor Louisville give you some life-saving advice.

We know what it’s like to spend hours in front of an eye-straining device—but we also know that the more time you spend staring at a screen, the greater the risk you take with your vision. 

That’s why we want to provide some surefire strategies to keep blue light exposure in check.

In this article, we’ll discuss five effective ways to reduce screen time so you can protect your eyesight now and into the future. After reading this, you’ll feel confident that you’re taking all the necessary precautions to keep your eyes healthy while staying connected!

Invest in Blue Light Blocking Glasses

If you like to spend a lot of time in front of screens, investing in blue light-blocking glasses is one of the essential steps to protecting your eyes.

These special glasses from the Louisville Eye Care Center filter out the blue light emitted by digital screens like our phones, computers, and TVs. This type of light can harm our eyes over time, so wearing specialized glasses is the best way to keep them healthy.

Blue light-blocking glasses are designed for indoor and outdoor use and come in various styles and colors. They also offer clearer vision during nighttime activities such as driving and walking. 

By wearing blue light-blocking glasses and keeping screen time in check, you can ensure that your eyes stay healthy no matter how much time you spend online or in front of the TV. An eye doctor in Louisville recommends these glasses as one of the best ways to reduce eye strain and avoid potential issues. Additionally, these glasses are often stylish enough to work with whatever fashion statement you want to make.

Time Out With the 20-20-20 Rule

The best ophthalmologist in Louisville recommends the 20-20-20 rule to break the spell of endless screen time. Every 20 minutes, look away from your device and focus on something at least 20 feet away for at least 20 seconds. This gives your eyes a much-needed rest while still allowing you to remain productive.

Taking time out can relax your eye muscles and reduce strain, a common cause of digital eye strain. It’s also beneficial to keep blinking during screen time, as not frequently blinking enough can increase dryness and cause an uncomfortable sensation in your eyes.

The 20-20-20 rule can be used when using screens indoors or outdoors—remember to look at something far enough away that it’s being focused on without squinting or focusing too closely. This simple rule can significantly improve your overall eye health and vision over time!

Avoid Glare From Reflective Surfaces

Do you know how the sun’s glare can make it hard to see outside? That same effect can occur indoors when your screens reflect light off other objects like windows or furniture. Glare is especially harmful to your eyes because the bright light can cause eye fatigue and eyestrain.

To avoid glare from reflective surfaces, here are a few tips:

  • Adjust your monitor’s brightness and contrast to help reduce the amount of light being reflected off the screen
  • Move your monitor away from windows or other reflective surfaces
  • Close the curtains or blinds to reduce the amount of sunlight in the room
  • Consider buying an anti-glare screen protector for your device
  • Adjust the room lighting so it’s not pointing directly at your screen

Following these simple tips, you can protect your eyes from light reflectance and reduce eyestrain.

Keep Your Screen Clean & at the Right Level

Another life-saving tip to reduce strain on your eyes is to keep your screens clean and at a comfortable level.

Keep Your Screen Clean

A dirty screen can greatly affect how much strain your eyes have to put in to determine what’s on it. Cleaning the apparent smudges will help ensure you don’t have to focus too hard to read text or view images.

It’s also a good idea to wipe the screen down using a slightly damp microfiber cloth, as this will give you a more even clean across the entire screen.

Keep Your Screen at the Right Level

When your laptop, monitor, tablet, or phone is not at the correct viewing level, it can lead to neck strain and fatigue, making spending too much time on screens even less pleasurable. Be sure to adjust screens regularly if multiple people use them so that each person can keep their device at a comfortable level for their height and posture.

Remember, it’s not just about increasing comfort levels—it’s about preserving your vision, too! So take some time now and again to ensure your device is clean and set at a comfortable level so you can get the most out of it without putting additional strain on your eyes.

Make Screen Breaks a Part of Your Routine

You can quickly reduce your screen time by making it a part of your daily schedule. Set specific times of the day for yourself to take breaks from the computer or phone and look away into the horizon or engage in other activities. If you feel like you’re struggling with screen fatigue, setting alarms or timers on your phone might be helpful to remind yourself when it’s time to take a break.

It also helps to have a list of activities you can do during your screen breaks. This could include things like:

  • Going outside and getting some fresh air
  • Spending time with family and friends
  • Doing yoga or stretching
  • Reading a book
  • Connecting with nature

By including consistent screen-free times in your daily routine, you’ll be taking active steps to protect your eyes and reduce eye strain. Taking frequent breaks is key for preserving your vision and preventing long-term damage from staring at screens too much.

Final Thoughts 

Screen time and its effects on eye health are something worth considering. These tips and tricks let you enjoy technology without compromising your eye health. Taking regular breaks, adjusting settings, and visiting the best eye doctor in Louisville can help reduce the potential damage to your eyes.

Remember – your eyes are precious! Taking the time to understand how to reduce the risk associated with excessive screen time is a small price to pay for the immense benefit it can provide. 


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