How Does Taking Breaks Every 20 Minutes Help Avoid Eye Strain?

What is the 20-20-20 rule for eye care?

If you don't have a tape measure, it's hard to get a precise measurement of 20 feet, but that's okay for understanding the 20-20-20 rule for preventing eyestrain.

Instead of worrying about exact distances, simply take breaks to look at something far away. For example, gaze out of a window at a distant tree or a building across the street.

If you're working in a cramped area, step outside or find a bigger space where you can give your eyes a break.

Why is 20 seconds important?

It takes around 20 seconds for your eyes to fully relax.

When you're giving your eyes a break, it's a good time to stand up and have some water to stay hydrated. When your body is hydrated, it helps keep your eyes hydrated too.

Having green tea during your break could be even more helpful. Green tea has antioxidants called catechins that might help your eyes make tears for better moisture.

How about setting a reminder to do this every 20 minutes?

When you spend a lot of time staring at screens, like when you're reading or working, it's easy to get lost in what you're doing. To give your eyes a break, try setting a reminder to take a break every 20 minutes. There are free apps like Eye Care 20 20 20 that can help with this. Just start the app when you start using your screen, and it will remind you when it's time to take a break.

What Does Research Reveal About The 20-20-20 Rule for Eye Health?

The American Academy of Ophthalmology says that using digital devices won't harm your eyes permanently, but it can make them feel strained and uncomfortable. Normally, people blink about 15 times a minute. When you stare at screens, you might only blink half as much, which can make your eyes dry, irritated, and tired.

This eye strain from screens is known as computer vision syndrome (CVS). A study in the Nepalese Journal of Ophthalmology looked at how university students in Malaysia were affected by using computers. Nearly 90 percent of the 795 students had CVS symptoms after just two hours of continuous computer use.

Taking breaks to look at something far away during screen time really helps reduce eye strain—this is known as the 20-20-20 rule.

Doctors often recommend the 20-20-20 rule, but any kind of break from using computers or screens is good. Children may not feel eye strain as much as adults do, so adults should watch how much time children spend on screens.

What Are the Signs That Your Eyes Are Tired or Overworked?

Feeling like your eyes are sore, tired, burning, or itchy are common signs of eye strain. Other signs can include dry or watery eyes, blurry or double vision, headaches, and stiffness in your neck, shoulders, or back. You might also find that you're sensitive to light, have trouble focusing, or struggle to keep your eyes open.

If you notice any changes in your vision or eye health, it's important to talk to your doctor, even if these symptoms seem like they're from eye strain.

What’s the Outlook?

Looking at screens for long periods can make your eyes feel tired and uncomfortable. To prevent this, try the 20-20-20 rule: every 20 minutes, look away from your screen at something 20 feet away for 20 seconds. Also, try to limit the total time you spend staring at screens. Even if your eyes feel really strained, it's unlikely to cause lasting harm to your vision, and your symptoms should improve after giving your eyes a rest.

How Else Can You Stop Your Eyes from Getting Tired?

To protect your eyes from getting tired, here are some simple tips for when you're using a computer or phone screen:

1. Sit Back: Keep a good distance from your screen – about 25 inches or an arm's length away. Also, angle your screen slightly downward so you're not looking straight ahead.

2. Use a Screen Filter: Consider using a special filter that reduces screen glare.

3. Follow the 20-20-20 Rule: Every 20 minutes, take a 20-second break to look at something about 20 feet away. Set a timer to remind yourself.

4. Artificial Tears and Humidifier: If your eyes feel dry, use over-the-counter artificial tears. A humidifier in the room can also help.

5. Blink More: Remember to blink often to keep your eyes moist.

6. Adjust Screen Brightness: Dim your screen if it's too bright compared to the room's lighting. Also, try to make the room lighting less harsh.

7. Keep Screens Clean: Clean your screen regularly to avoid strain caused by smudges and dirt.

8. Take Breaks from Contact Lenses: If you wear contacts, give your eyes a break by switching to glasses sometimes. Don't sleep in your contacts, even if they're labeled for extended wear. Always wash your hands and use proper hygiene when handling contacts.

Disclaimer: 

Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Corrections to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or products you obtain through this article or others.