How to Protect Your Eyes from Mobile & Screen Damage
Mobile phones, tablets, and computers have become essential in daily life, but long screen time is affecting eye health more than ever. Children, adults, and even working professionals experience eye strain, headaches, blurred vision, and dryness due to excessive screen use. This condition is known as Digital Eye Strain or Computer Vision Syndrome. Understanding its symptoms and learning how to protect your eyes is important for long-term eye health.
At LJ Eye Institute Ambala, eye specialists regularly treat patients with screen-related eye issues and guide them with safe, practical habits to keep their eyes healthy.
How Screens Damage Your Eyes
When you use a phone or computer for long hours:
- You blink less, causing dryness
- The eye muscles strain while focusing
- Blue light from screens irritates the eyes
- Poor posture increases stress on the eyes and neck
- Bright screens cause glare and fatigue
Over time, this leads to digital eye strain with symptoms like burning eyes, watering, headache, blurred vision, and difficulty focusing.
Common Symptoms of Screen-Related Eye Strain
- Dry and itchy eyes
- Headache or heaviness around the eyes
- Blurred or fluctuating vision
- Redness or irritation
- Trouble focusing after using screens
- Neck and shoulder pain
- Difficulty keeping eyes open
If these symptoms persist, a complete eye check-up at LJ Eye Institute Ambala is strongly recommended.
How to Protect Your Eyes from Mobile & Screen Damage
1. Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds.
This relaxes your eye muscles and reduces strain.
2. Keep a Safe Viewing Distance
Hold your mobile at least 16–18 inches away from your eyes.
For laptops, maintain 20–28 inches distance.
3. Blink More Often
Blinking keeps your eyes moist and prevents dryness. Make a conscious effort to blink while using screens.
4. Use Anti-Glare Glasses
Anti-glare or blue-light–filter glasses reduce digital strain. Eye specialists at LJ Eye Institute Ambala often recommend them for students and office workers.
5. Adjust Screen Brightness
Avoid very bright or very dim screens. Keep the brightness equal to your room lighting.
6. Maintain Good Posture
Sit straight, keep your device at eye level, and avoid lying down while using phones.
7. Use Artificial Tears (If Needed)
Lubricating eye drops help relieve dryness from prolonged screen use.
Use them only after consultation at LJ Eye Institute Ambala.
8. Limit Screen Time for Children
Kids are more sensitive to blue light. Maintain:
- No screens for children below 2 years
- Max 1–1.5 hours/day for school children
- Frequent breaks during online classes
9. Reduce Screen Use Before Bed
Avoid screens 1 hour before sleeping to reduce strain and improve sleep quality.
When to Visit LJ Eye Institute Ambala
You should get an eye examination if you experience:
- Persistent headaches
- Burning or tearing eyes
- Difficulty focusing
- Redness that does not improve
- Vision becoming blurry after screen use
- Dry eyes despite taking breaks
At LJ Eye Institute Ambala, specialists use advanced diagnostic tools to check for digital eye strain, dryness, glasses numbers, and underlying issues. Their expert team provides customized treatment plans for children, adults, and professionals who depend heavily on screens.