Grand Rapids's Leading Local News: Weather, Traffic, Sports and more | Grand Rapids, Michigan | WZZM13.com

Avoiding eye strain over the holidays

Most people spend more time looking at screens each day than they do sleeping.

With holiday breaks from school just around the corner, kids and adults will likely be spending more time on their smartphones and tables while relaxing at home. Here are tips to help protect your eyes:

  • Take breaks: Decrease your screen time or take frequent breaks. Remember the 20-20-20 rule. Every 20 minutes, look 20 feet away from 20 seconds to give your eye muscles a break.
  • Blinking: Make sure to take full blinks when looking at screens. People tend to blink far less often than when looking
  • Limit screen time before bed: Evidence shows that using screens before bed disrupts the circadian cycle, or sleep-wake cycle, since blue light inhibits release of melatonin, the hormone that makes us sleep
  • Posture/Screen: Sit upright the looking at screens with eyes looking down at about 45 degrees, adjust the brightness to the lowest level at which you can see clearly, and use a text size large enough to easily read.
  • Use filters: Screen filters are available for smartphones, tablets and computer screens that will decrease the amount of blue light given off from devices that could reach the retinas
  • Lenses: Rx Optical offers BluTech lenses which protect from overexposure to blue light and improves contrast, clarity, visual acuity and night vision, and, most importantly, improves your quality of sleep
  • Eye tests: Have regular comprehensive eye exams to monitor for any changes in vision that could be affected by screen usage