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Optometrist’s ’20-20-20′ eye rule we should all follow when looking at screens
As our world becomes increasingly tech-driven, it’s impossible for most to avoid looking at screens for long periods of time. From working to gaming and social media, everything is done on a screen, which isn’t very good for your eyes.
An eye doctor has shared a helpful ’20-20-20′ rule everyone should follow when spending hours staring at a device and listed some more helpful eye care tips to be aware of. You only get one pair of eyes, so it’s really important to look after them.
’20-20-20′ rule for looking at screens
Optometrist Francesca Marchetti�and Pharmacist Mark Burdon, both advisers to GoldenEye, say you need to give your eyes regular breaks as staring at�digital devices�for long periods can cause headaches, tired eyes and dry eyes.
To do that, follow the ’20-20-20′ rule: Look at something 20 feet away for 20 seconds every 20 minutes.
The rule encourages you to take short breaks and look at something far in the distance, like a tree outside a window, to give your eyes a rest from looking at the screen and force them to focus on something else.
It was created by a Californian optometrist called Jeffrey Anshel in the late 1990s. Many started coming into his practice with strange vision concerns and they all had something in common – they used computers for extended hours.
So, he decided to come up with a rule to try and prevent this strain. It was based on studies that found benefits of shorter, more frequent breaks for musculoskeletal disorders, Anshel told the Optometry Times.
He wanted to devise a catchy tag that people would remember when using computers, and the rule stuck. It’s a great idea to set an alarm for every 20 minutes to remind you to take a break from looking at the device.
3 more helpful eye care tips
The optometrist also recommends getting a regular eye test at least every two years, even if you don’t wear glasses. This is the best way to ensure that your eyes are healthy and they will be able to spot any problems.
Did you know that hand hygiene is really important for your eyes too? We touch our eyes all the time and all that bacteria from our hands can get into them, causing infections like conjunctivitis and styes. To avoid this, wash hands regularly with soap and water.
A lack of sleep can make your eyes sore, irritated, puffy, red, and bloodshot too, so a good sleep routine is vital. When tired, you’re more likely to rub your eyes, leading to the same health conditions mentioned above.
To give your eyes a quick refresh if you are feeling fatigued, place a cold cloth over your eyes and relax for 10 minutes. You could also use slices of cucumber, which has the same effect, hydrating and reducing puffiness.
Francesca Marchetti�is a self employed Optometrist working in the West Midlands, UK. She graduated from Glasgow Caledonian University in 1984 and is a Councillor for the College of Optometrists and the �Association of Optometrists�(AOP).
