Sight for sore eyes

Nearly half of adults have noticed changes to their vision since the pandemic began, and too much screen time is thought to be to blame. asks the experts for advice

Over the past year we’ve been spending more time on screens than ever before, so it’s no surprise that our eyes are beginning to feel the strain.

Nearly half the people quizzed in a Specsavers survey noticed their sight had deteriorated since restrictions kicked in last March. And 60 per cent also reported they were spending more than five hours staring at a screen each day.

Giles Edmonds, Specsavers clinical services director, explains that our eyes are not designed to be fixed on a single object for a long period of time.

“When we focus on screens, especially smaller format laptops, tablets or smart devices, eyes become stressed and strained,” says Giles. “They may feel uncomfortable, sore and tired, as if they are itching or burning.

“You may also experience blurred vision and headaches too.”

So what can be done to soothe sore eyes? Avoid rubbing them and invest in eye drops if you’re really suffering, such as Peep Club

Instant Eye Relief, £15 (peepclub.com).

If you’re spending a lot of time on a computer follow the 20:20:20 rule. This means looking away from your screen every 20 minutes for 20 seconds, while focusing on a point around 20ft away. Looking into the distance helps relax the focusing muscles of your eyes, which in turn reduces eye fatigue.

Giles recommends adjusting screen settings to ensure brightness and contrast are balanced correctly, as well as making fonts larger.

“Be mindful of how your workstation is positioned. Adjust your screen so it is 15 to 20 degrees below eye level and around 50 to 70cm away from the eyes, and make sure your room is properly lit.

“Increasing screen time means more exposure to blue light,” says dietitian Lola Biggs. “It is essential that we take vitamins, minerals, and omega-3 fats to counteract daily damage. Vitamin E will help protect vital proteins in the eye. Eat a variety of nuts and seeds, in particular, sunflower and almonds, and sweet potatoes are also a good vitamin E boost.”

Vitamin A helps keep eyes in good health too, so get crunching on some carrots.

Boost your eye health further with vitamin supplements such as Together Health Eye Defence with Astaxanthin, £15.99 (hollandandbarrett.com).

Treat your eyes to some TLC. If you can, spend 10 minutes using a heated mask such as Amour Eyes Self-heating Eye Masks, £3.95 (sensoryretreats.com) and apply a soothing under-eye treatment such as Q+A Seaweed eye gel, £6.50 (qandaskin.com).

Air conditioning and heating can also make your eyes feel dry. Add moisture by using a humidifier or place a bowl of water underneath the radiator.

‘‘ Adjust your screen so the brightness and contrast are balanced correctly