Tips for Relief from Eyestrain and Dry Eyes Resulting from Prolonged Screen Use

1. 20-20-20 rule to reduce eye strain

The 20-20-20 rule suggests that for every 20 minutes of looking at your computer or phone screen, take at least 20 seconds to focus on a point approximately 20 feet away. Additionally, you can gaze out the window or at the surrounding scenery to relax and regulate your eye muscles.

During a long workday, it is also recommended to take breaks of about 10-15 minutes to rest your eyes and gently massage the area around your eyes. This helps relax your eyes and prevent refractive diseases caused by excessive strain.

Furthermore, maintaining an appropriate distance from phone and computer screens, keeping them more than 50 cm away, can also help reduce eye strain. If you experience dry eye symptoms, remember to blink more frequently to keep your eyes lubricated and prevent dryness.

Nguyên tắc 20-20-20 giảm hội chứng mỏi mắt

2. Sit in the right posture

Sitting in the correct posture is crucial for maintaining good eye health. The recommended sitting posture includes keeping your right eye at a distance of 50-60 cm from the screen, positioning the center of the screen 10-20 cm below eye level, and ensuring that your hands are parallel to the floor. Additionally, your feet should be perpendicular to the ground, and you should keep your back straight with balanced shoulders.

By maintaining the correct sitting posture, you not only support the proper alignment of your spine but also ensure that your eyes maintain an optimal distance from the screen, preventing dry and fatigued eyes.

Ngồi đúng tư thế

3. Use the computer where there is reasonable light

Lighting is a crucial factor that affects your overall health and eye comfort. Therefore, it is important to adjust the computer’s lighting according to different lighting conditions.

For example, in the evening, it is advisable to adjust the lighting to a moderate level, not too dark or too bright. Additionally, ensure that the device is positioned in a way that avoids any light reflecting on the screen. By following these recommendations, you can optimize eye protection, preventing dry eyes and refractive errors.

Sử dụng máy tính nơi có ánh sáng hợp lý

4. Adjust the display parameters on the phone, computer

Adjusting the font and font size on your devices is important for comfortable viewing and to avoid straining your eyes. Small font sizes require extra effort to read, leading to dry, tired eyes, and potential eye damage. It is recommended to adjust the font size to approximately three times the smallest size. Additionally, choosing black text on a white background or bold text on a light background ensures optimal readability.

Điều chỉnh thông số hiển thị máy tính

5. Supplementing vitamins and using eye drops

Supplementing vitamins for your eyes is essential in preventing eye fatigue and dryness. Incorporate foods rich in vitamins A, E, B2, such as green vegetables, salmon, and tubers, into your meals to support eye health.

Additionally, using eye drops can help prevent dry eyes and relieve eye strain. Make sure to consult with a healthcare professional for suitable eye drops.

Bổ sung vitamin và sử dụng thuốc nhỏ mắt

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