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How to prevent digital stress caused by computer and phones?

In today’s world, it’s impossible to cut out yourself from this utility and uniting gadgets. Computers and phones have their utilities in every field. But they have their adverse impact on your health too. Your eyes, your brain, your heart, your muscles, and nerves all can get in trouble by prolonged use of these gadgets sitting in one place. A normal person blinks 15 to 20 times per minute, which spread the tears evenly over the eye’s surface. But we often forget to blink that frequently while staring at the screens of phones, TV or computers. This results in eye’s strain, redness, dryness

Here are some healthy ways to use  computers and phones and prevent yourself from getting digital stress or eye’s health complexities:

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Fix the screen position

  • Make sure that your computer screen is around 25 inches away from your face.
  • Keep the center of the screen below your eyes at some angles about 10 to 15 degrees below your eye level.

Sitting position

  • Be careful with your sitting position:
    • Chairs should be comfortably padded.
    • Chair height should be adjusted, so your feet rest flat on the floor.
    • If your chair has arms, they should be adjusted to provide arm support while you are typing.
    • Your wrists shouldn’t rest on the keyboard when typing.

Healthy changes in devices using habits

  • Follow the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet away for at least 20 seconds.
  • After every 30 minutes, take short breaks to stand up and move a bit. If the sitting session is prolonged for around 2 hours, then take a more extended break of about 15 minutes after every such session.
  • Use artificial tears to moisten your eyes if they feel dry.
  • Keep the brightness of your surrounding more than the brightness of your device. It gives more stress. So, you’re not required to be screen gazer under your sheets at night.

Adjust your device

  • Cut the glare using matte filters. You can find them for all screens of phones, tablets or computers.
  • Raise the contrast on your screen.
  • Increase the size of the text to lessen the stress on your eyes.
  • The screen should be darker than your surrounding.
  • Lower the blue light on your screen that causes eyestrain. You can use blue light filters for your devices.
  • Avoid flickering of your screen. Increase the refresh rate of the device.



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