Digital Eye Strain. Are you Ready to Unplug?
Mar 20, 2020
The national day of unplugging was Friday, March 6. This was a time for us to take a break from our electronic devices. In this case, I'm referring to cell phones, tablets, computers, televisions, and anything else that has a screen.
Most of us can’t get away from using these electronic devices. They are so much a part of our modern life that they are integrated into our jobs and even our social lives. At work, most of us are even practicing with electronic health records. These records make it so much easier to read other doctors' handwriting and find exactly what you’re looking for without searching through the office.
Why Do We Need to Unplug?
So if electronic devices are so helpful, and they are making our lives easier, what is everybody complaining about? Why do we need to unplug? The first reason is that we blink less when we use electronica devices.
A normal blink rate during conversation is 10 - 24 times a minute, depending on whether you are the one talking or the one listening. When we are reading, in a book or on an electronic device that rate dropped down to 3 - 15 times a minute.
To make matters worse, you are more likely not to close your eyes fully during a blink while reading on an electronic device as well. Reading on an electronic device yielded a significantly higher amount of incomplete blinks. This is when the eyelids do not come fully closed. (statistics are from Argiles, M, Cardona, G., Perez-Cabre, E., Rodriguez, M. "Blink Rate and Incomplete Blinks in Six Different Controlled Hard-Copy and Electronic Reading Conditions", Investigative Ophthalmology & Visual Science October 2015, Vol.56, 6679-6685.)
The bottom line is that we blink less often and less effectively when we are reading on an electronic device than when we are engaging in conversation.
What's so important about blinking?
When our blink rate slows down, our eyelids aren't refreshing the front surface of our eyes the way they should. Every time we blink, our eyelids come together and touch top lid to bottom lid. This action pumps oils from tiny glands called meibomian glands that line the upper and lower lids.
A decrease in the number of times the lids come together will cause these glands to atrophy. When meibomian glands atrophy, several things happen. First, the environment on the eyelids becomes more susceptible to an overgrowth of bacteria.
The bacteria that normally live on our lids and lashes will flourish. The eyelids will become red and irritated. A crusty buildup can begin to form at the base of the eyelashes. This can also make the base of the lashes itchy. Now, the eyes are red, irritated, crusty and itchy. This sounds like a recipe for disaster.
Next, when there isn't enough oil to coat the watery part of the tear film, the tears evaporate quickly. When the tears evaporate, the eyes may sting and burn because they are not coated by a protective tear layer. And, the vision blurs or fluctuates since the front tear film of the eye is not uniform.
The second problem that we have and we spend too much time on electronic devices is that our eyes will absorb blue light. Blue light is naturally found in sunshine. Therefore, our bodies take the blue light as a cue to set up our circadian rhythm.
When you get too much blue light, especially in the evening, our sleep can become disrupted. If you would like to hear more about blue light, I recently wrote an article specifically about the effects of blue light on your eyes. You can check it out here.
How can you Prevent Problems when you need to use Electronic Devices?
How can you prevent your oil glands from atrophying when you need to use electronic devices? In my book, Alleviate Dry Eye, I spend an entire chapter on how to set up your workstation for best use and to ease eyestrain. If you have not read it yet, you can purchase a copy from Amazon here.
There are two great techniques you can do to increase your blinking while using an electronic device. The first technique is called the 20×20×20 rule. Every 20 minutes, you should take a 20-second break, and look 20 feet away. These brakes will give your eyes a chance to re-focus on an object in the distance and relax your vision.
I have included a pretty printable for you to download here. You can hang it at your workstation to remind you to take a break. You can set a timer to remind you to take a break, or use an app on your phone or computer to remind you. Download the 2020 Guide to Alleviate Digital Eye Strain for a list of apps to use.
The second technique is to utilize these rest breaks to add a blinking exercise. A blinking exercise is when you purposely blink. These links should close your eyes fully and squeeze them purposefully. Squeezing the lids together will help to reawaken the pumping mechanism in your meibomian glands. Download the guide to blinking exercises here.
What if you fear you already have damage to your eyes?
Do you already have symptoms of dry eye? Do your eyes feel worse when you are using a computer or other electronic device? Sounds like you will need an eye exam. An eye doctor can do a series of tests to determine the status of your tear film and the glands in your eyelids.
The testing can measure the volume of tears you produce, the quality of those tears, how many times you blink, and the quality of those blinks. Schedule an eye exam, and you can find out which of these things is making your eyes feel dry and irritated.
Each part of the problem can be treated with different remedies. You may need tear supplements, tear medications, rejuvenating therapies for your glands or even blink training. But, you won't know which will serve you best until you have an exam.
During your eye exam, the doctor may use a device to actually look at your glands. The device will show you an image of the state of the glands. The doctor can also use gentle pressure on your lids to express the oils and determine the consistency of the oil. Some glands may not excrete anything, or the expressions can range from a clear oil to a thickened sludge resembling the consistency of toothpaste or Crisco.
If you have a dysfunction in the ability of the oils to leave your lids. It is important to have your lids treated. Depending on the severity of the problem. The doctor can guide your treatment.
You may need at home therapy of warm compresses with lid massage. Or, you may benefit from an in-office treatment. In-office treatments consist of utilizing a device to heat up your lids to melt the oils trapped within the glands. Then gentle pressure is used to express the oils from the lids.
These days, there are several in-office treatment devices which are used to perform this task. And, the treatment has become more affordable. Schedule an appointment to see your eye doctor today.
If you are in the Shreveport area I would be happy to see you at Lusk Eye Specialists. You can call to schedule an eye exam at 318–2 22–5555. If you do not currently have an eye doctor you can use this doctor locator service at www.thinkaboutyoureyes.com.
Help your Eyes Stay Healthy while using Electronic Devices.
This guide will give you 2 free downloadable reminders to post in your workstation to remind you to take breaks and blink your eyes. It also contains a list of programs to help remind you to take breaks while on your computer or phone. And, there is a gear guide which lists the best ways to set up your computer and workstation to protect your eyes for digital strain.
2) Start your simple 4-step treatment plan
There are several things you can do at home to keep your eyes healthy and alleviate your dry eye symptoms. I cover the 4-step treatment plan in depth in this blog. You can review it here by reading the blog, or watch the video which walks you through the steps here.
3) Get the products to start your treatment regimen.
Order the products for the 4-step plan. You can use the link underneath the picture of each product to order in the 2020 Guide to Alleviate Digital Eye Strain. Simply add the items to your cart.
4) Unplug for a day, or just as much as you can.
Find the resources you to build your own unique unplugging routine. This website gives you the support you need to start a habit of being unplugged. You may want to get your cell phone its very own sleeping bag to let it rest during unplugging. #seriously Or, it may help you to have a stronger reason behind unplugging. Connect with these folks to Unplug for a Cause.
Conclusion
The use of digital devices puts a strain on our eyes caused by a significant reduction in the number of times and the quality of our blinking. Utilize this resource for strategies to spend more of your time unplugged. And, download the 2020 Guide to Alleviate Digital Eye Strain for all the resources you need to keep your eyes healthy while using your digital devices.
