How to Protect Eyes from Mobile Screen Overexposure

✓ Medically Reviewed by Jack Cincotta

eye strain using phone

Do you remember when staring at a mobile screen wasn't a large part of your daily life? Well, a lot has changed. 

Every day we strain our eyes, primarily when we work, catch up on social media or watch our favorite shows. All of this additional blue light is causing issues for our eyes

Unfortunately, computer eye strain isn't something we think about very often. Still, once it happens to you, it's difficult to ignore. Many of us struggle to figure out how to reduce eye strain from phone overuse because we use our mobile devices so much.

Eye protection from computer displays and cellphones is more critical than ever, and preventing the issue is the key to safeguarding your eyes.

This guide will look at how to protect eyes from mobile screen blue light and several methods for eye-strain prevention. 

Are Screens Bad For Your Eyes? 

It’s hard to imagine our daily existence without our smartphones. When it is mistakenly left behind, we even feel lost without it for a few minutes. Because almost everyone uses a screen in their everyday lives (even children needing a baby eye protector), digital eye strain (DES) is more frequent than ever.

According to the American Optometric Association, headaches, impaired vision, dry eyes, and, in severe cases, neck and shoulder discomfort are among the most prevalent signs of eye strain.

Several causes contribute to digital eye strain, including:

  • Lighting conditions in the environment and glare on the screen
  • Viewing distance and angle
  • Using a device without your prescribed vision correction.

Additionally, when utilising a computer, people tend to blink less than when reading printed information. This can lead to dry eyes and eventually DES.

Who is susceptible to digital eye strain?

If you do any of the following, you may be more susceptible to digital eye strain:

  • Spending many hours a day in front of a computer or digital screen
  • Sitting too close to digital screens
  • Viewing your laptop or digital device from improper angles
  • Sitting with sustained poor posture
  • Using a digital device without the use of glasses or contact lenses (if applicable)
  • Using glasses that aren't designed for viewing your computer at specified distances
  • Working without adequate breaks to move around

While eye strain is not permanent, it can produce considerable discomfort, hampering your efficiency at work. No matter your age, you’re still susceptible to mobile eye strain.  Studies are still being done on the mobile effects on child eye development. 

So, how can you use your phone while protecting your eyes from extended screen time? Let's take a look.

How to Protect Eyes from Mobile Screens

Many healthful, preventative behaviours are simple to include in your everyday routine. Here's how to keep your eyes safe from mobile devices:

Reduce Your Blue Light Exposure

Look for programs or settings that reduce glare, such as a "Blue Light Reduction'' mode on smartphones and PCs, to safeguard youngsters and promote safe eyes. Mobile devices have settings that allow you to increase the size of the text on-screen as well.

Better still, purchase an excellent set of blue light glasses. These eyeglasses are designed to block or filter out blue light, potentially reducing the risk of eye damage caused by extended exposure to it. These glasses also offer adult and kids eye protection.

Blink More Frequently

This may seem like an odd eye protector tip, but you should try blinking more often. We blink significantly less when we gaze at our phones, tablets, or computers. Your eyes may feel dry and inflamed as a result of this. So, take a moment to pause and intentionally blink (for more than a second). When your eyes feel dry, go to the local drugstore and get some fake tears. A humidifier can also be beneficial.

Ergonomic Interventions

This studies (here and here) have shown that specific ergonomic interventions can help alleviate digital eye strain.

Take a Break Using the 20-20-20 Rule

Although taking a break may seem inconvenient, it is vital for your eye health and general wellness. You should follow the 20/20/20 rule:

What is the rule of 20-20-20?

This tip may have been recommended to you by your eye doctor if they know you stare at screens all day. The rule is for every 20 minutes spent in front of a screen, attempt to glance away for 20 seconds at anything 20 feet away.

What is the best way to know whether something is 20 feet away?

You won't be able to measure 20 feet unless you have a tape measure. The goal isn't to be accurate. Attempt to concentrate on something that is far away from you. Consider peering out a window at a distant object, such as a tree or clouds in the distance. If you work in a cramped place, step outside or into a larger area to rest your eyes.

Reduce Glare on the Screen

It's critical to do everything you can to reduce the amount of glare your eyes are exposed to during screen time. Get an anti-glare screen if your phone or other electronic device doesn't have one, and consider an eye protect app.

Put on your blue light glasses: These glasses offer blue light protection for iPad and other digital screens. They are the easiest way to protect your eyes and can significantly impact shielding your eyes from blue light.

Change the Screen's Settings

Because your screen looks great right out of the box, it's easy to forget that you can adjust it. Everyone's eyes are different. Therefore you should change the contrast, brightness, and text settings on any smartphone.

When you're at home, turn down the brightness or enable automatic brightness settings to have your phone react to your surroundings. Increase the font size to make it simpler to read text messages.

Maintain a Comfortable Distance from Your Devices

Do you ever find yourself leaning in too close to your phone? You may have been holding it closer than you realize! Did you know that 16-18 inches is the ideal distance to hold your smartphone? It's worth a shot. A reasonable rule of thumb is to keep a computer screen at least 25 inches away or around an arm's length away.

While you're at it, adjust the screen so you have to look downward at it.

Ensure Your Space is Well-lit

It may seem ironic, but when you're working on a computer, less light in your room is healthier for your eyes. Close your curtains and decrease your use of fluorescent lighting at your office to keep it from becoming overly bright.

Use lower power bulbs to ensure your ambient lighting is roughly half as illuminated.

Protect Your Vision with BON CHARGE

Are you still looking for the easiest way to protect your eyes from DES?

Then a stylish pair of blue light glasses from BON CHARGE is a sure bet. 

We offer several types of glasses for every condition, including children’s eye protection and blue light glasses for kids. Contact BON CHARGE today and learn how to protect eyes from mobile screen damage and still be fashionable!
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