The 20-20-20 Rule: Prevent Eye Strain
The CDC (Centers for Disease Control and Prevention) estimates that 4 in 10 adults in the US are at high risk for vision loss. Macular Degeneration remains one of the age-related diseases that can leave you with vision loss in your elder years.
The 20-20-20 rule is a guideline-recommended to help prevent eye strain, particularly for individuals who spend extended periods of time looking at screens, reading a book, or engaging in close-up work. The rule suggests taking regular breaks to rest your eyes while using digital devices or reading something.
Did you know that spending more time outside helps your eyesight?
According to some research, that sunlight (not by gazing directly into the sun but by exposing our eyes to the natural outdoor light) helps us maintain the correct distance between our lenses and the retina which keeps our vision more focused.
Here’s how the 20-20-20 rule works:
- Every 20 minutes of facing a computer or phone screen or near work, you should take a 20-second break and look at something situated 20 feet away (about 6 meters). This allows your eyes to relax and readjust their focus, reducing the strain caused by prolonged screen use.
- Remember to blink regularly while using digital devices. Blinking helps lubricate the eyes and prevent them from becoming dry, which is a common issue when staring at screens for extended periods.
In addition to following the 20-20-20 rule, here are a few more tips to reduce eye strain:
Adjust screen settings: Make sure your screen brightness is comfortable for your eyes. Adjust the text size and contrast to optimize readability.
Maintain proper posture: Sit at a comfortable distance from the screen, usually around an arm’s length away, and position the screen slightly below eye level. This posture reduces strain on your neck, shoulders, and eyes.
Use proper lighting: Avoid harsh lighting that causes glare on your screen. Position your screen to minimize reflections and use curtains or blinds to control the natural light in your workspace.
Take regular breaks: In addition to following the 20-20-20 rule, it’s essential to take regular breaks from your screen altogether. Get up, stretch, and give your eyes a longer rest period every hour or so.
Remember, the 20-20-20 rule is a guideline to help reduce eye strain, but it’s also important to maintain a healthy balance between screen time and other activities. If you frequently experience eye discomfort or other vision problems, it’s advisable to have regular eye examinations and consult with an eye care professional for personalized advice on maintaining good eye health.
Learn your State’s Training Requirements and be a Professional Caregiver.
