Digital Eye Strain (DES) is caused by excessive exposure to digital devices from Display Screen Equipment (DSE), whether Computer Screens, Laptops, Smartphones or Tablets.

Working on DSE for prolonged periods can leave users experiencing digital eye strain symptoms such as dry eyes, discomfort or headaches. There are, however, some healthy habits users can adopt to prevent eye strain that may be caused by Display Screen Equipment, such as the 20 20 20 rule.

How Long does Digital Eye Strain Last?

Digital eye strain symptoms are subject to various factors, such as how much time is spent looking at a screen and whether a preexisting sight problem could intensify the symptoms.

Research found that eye strain typically eases within an hour of your last interaction with a screen. If users experience persistent eye discomfort, this could be due to an underlying eye condition that has not been diagnosed, so it would be advisable to discuss with your manager the organisation's policy and procedures for DSE eye tests.

What is the 20/20/20 rule?

As continued focus on a screen can cause digital eye strain, employees working with DSE are encouraged to follow the 20- 20-20 rule.

This exercise requires users to look away from their screen and focus their eyes on something 20 feet away for 20 seconds, as often as every 20 minutes you are working on a screen.

How can you tell something is 20 feet away?

Visualising 20 feet can be more accessible if there is a reference point. Think of objects that are roughly around 20 feet long such as the length of four park benches. Try looking out the window and looking for an object in the distance, such as a building across the road or the furthest tree you can see. You can also look across the room to the most distant object you can see and focus on that.

How to remind yourself of the 20/20/20 rule?

It's easy to get engrossed in your work and forget to take breaks, so nding a way to remind yourself to follow the 20 20 20 rule is a good idea. Employees can set an alarm on their watch, phone, or computer to prompt them to look away from the screen. Alternatively, managers can create alerts on their computers to remind employees to take a break and look away from their screens.

Other Ways to Prevent Digital Eye Strain

Aside from the 20 20 20 rule, there are other factors to help prevent digital eye strain.

♦ Have an Eye Test – The most critical factor in maintaining eye health is to ensure that employees using DSE have an eye test. Eye test costs from an optician can be claimed from an employer if the employee is a DSE user. The cost of glasses can also be claimed if they are exclusively used for DSE work.

♦ Minimise Glare – Consider undertaking a lighting survey which might find there are light sources that cause glare or that installing anti-glare screens on workplace monitors and screens might help.

♦ Text Size – Consider adjusting text size on screen. Computer operating systems and applications often have accessibility settings that can increase text size in menus, for example, helping reduce eye strain.

♦ Lighting – Be aware of lighting around your workstation. If there is too much articial light, this can cause headaches due to tension in the eye and forehead mucles. Natural light from windows is the most effective light. If this isn't available, keep the lights at a safe level following published guidance.

♦ Sit Back – Moving away from your screen can help ease digital eye strain. The optimum distance from the screen is about 25 inches (around 65cm), with your eye line just above the screen, so you look down slightly at it.

♦ Keep Blinking – Eye strain can result from dry eyes caused by insufcient blinking when looking at a screen for long periods. Remembering to keep blinking while at your screen can help replenish your tears and avoid your eyes getting dry naturally.

♦ Dim the Screen – If your screen is much brighter than the surrounding light in the room, it can strain your eyes to focus on it. Try dimming your screen to blend in with the light around you.

♦ Try Eye Drops – Using articial tear eye drops can help replenish your eye's natural tears and avoid drying out.

(This "HSE" Published in JUNE 2023 Edition)