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Let's consider this: how many times have you intended to go to bed on time, only to scroll through Instagram or TikTok and then end up spending hours engrossed in reels and shorts? Does this scenario sound familiar? If so, you're not alone.
According to a study conducted by We Are Social in 2023, the average daily time spent on social media by 56.2 million users in the UK is one hour and 49 minutes.
How social media affects your eyes
Our eyes are not designed for prolonged close-up work, such as staring at a smartphone screen. This constant focus can lead to a condition called digital eye strain. The symptoms of digital eye strain include eye fatigue, dryness, blurry vision, headaches, and neck and shoulder pain. These symptoms arise primarily from two factors: prolonged screen time and focusing on close-up screens. Constantly focusing your eyes on a screen can cause eye muscles to strain.
Blue light emitted from electronic devices can potentially have harmful effects on your eyes and overall health. While it is essential during the daytime to improve alertness and boost our mood, excessive exposure to blue light at night can disrupt sleep patterns. Long-term concerns about blue light also include potential damage to the retina, although more research is needed to confirm these effects.
In addition to these issues, the act of staring at a screen reduces our blinking rate. Blinking is essential for keeping our eyes moist and decreased blinking can lead to dry eyes and irritation.
Tips to protect your eyes while using social media
Follow the 20-20-20 rule
Remember to give your eyes a break every 20 minutes by looking at something 20 feet away for 20 seconds. This simple practice can help relax the muscles in your eyes and reduce eye strain, especially if you spend long hours looking at screens or reading.
Adjust your screen settings
To minimise eye strain, consider implementing the following adjustments on your electronic devices:
1. Reduce the screen brightness to a comfortable level
2. Increase the text size for easier readability
3. Utilise night mode or blue light filters to reduce the impact of blue light on your eyes, especially during evening hours.
These measures can contribute to a more comfortable viewing experience and help reduce potential discomfort associated with prolonged screen time.
Maintain proper distance and right posture
To reduce eye strain, it is recommended to place your screen approximately arm's length away from you and at eye level. This positioning can help reduce the discomfort that may arise from prolonged exposure to digital screens.
Blink often
To maintain adequate moisture in your eyes, it's important to blink regularly throughout the day. This will ensure that your eyes remain adequately lubricated, which is essential for overall eye health and comfort.
Use artificial tears or eye drops
Lubricating eye drops can provide relief from dryness by adding moisture to the eyes. This can help to soothe symptoms of dry eyes.
Regular eye exams
Schedule regular eye check-ups to monitor your eye health. This is especially important if you spend a lot of time in front of digital screens and experience symptoms such as eye strain, dry eyes, headaches, or blurred vision. Regular eye tests can help identify issues and ensure that you are taking the necessary steps to maintain good eye health.
Consider blue light glasses
Blue light glasses are designed to reduce the amount of blue light that reaches your eyes., helping to reduce eye strain and discomfort for people who spend a lot of time in front of screens. At Feel Good Contacts, you can transform any prescription glasses frame into a pair of blue light glasses by adding the blue light coating to their lenses for a minimal cost.
Encourage balanced screen time
Remember to restrict the amount of time you spend on social media, take regular breaks from screens and make a conscious effort to engage in outdoor activities. This will help you maintain a healthy balance between your online and offline life and contribute to your overall well-being.
