If you have spent a lot of time looking at screens, whether a computer you use for work, your tablet, or your smartphone, chances are pretty high that you have screen fatigue.
What is Screen Fatigue?
Screen fatigue is a type of eye strain that comes specifically from looking at screens too often, also known as asthenopia. For example, you might have screen fatigue if you frequently get headaches during the day, if your eyes feel an ache that you can’t quite get rid of, and if the pain or tiredness of your eyes and head gets worse later in the day. You might also find that you squint your eyes without realizing it.
Take Breaks From Screens Throughout the Day
The first way to reduce screen fatigue is to look at screens less. This isn’t always easy to do if you work in front of a computer, but you can definitely find ways to take breaks. For example, pay attention to the time and look away from your screen for a few minutes. You can take more breaks away from your desk where you just walk around the office for a few minutes or set a timer to look away from the screen every 20 minutes or every few seconds.
Use Proper Lighting
Using screens in a room with harsh or bad lighting can also bring on screen fatigue easier. For example, if you work in an office with bright fluorescent lighting, you must be a little more cautious with screens. Adjust those lights if possible, or wear blue light-blocking glasses while working. Otherwise, try to work in lighting that provides enough light to work, but isn’t too harsh. You also want to avoid glares on your screen from the sunlight.
Don’t Use Screens in Bed
Try not to use screens in bed or when you don’t absolutely need them if you are struggling with eye strain. The reason screen fatigue is so common now isn’t just because of using computers during work, but using them when you aren’t working. You probably look at a screen between work and your phone or tablet most of the day. So try to at least keep them out of your bedroom.
Alter the Settings on Your Computer
There are also some settings on your computer or tablet that can reduce screen fatigue. For example, adjust the brightness of your monitor so that the screen isn’t a dull gray color (too dark) or stark white (too bright). You can adjust the text as well, either bigger or smaller than it is now.