Tired, Dry Eyes After Work? Try the 20-20-20 Rule, According to Experts

Between work emails and late-night streaming, most people spend a large chunk of their waking hours in front of a screen. The good news is that protecting your vision doesn't require giving up your devices.

For as long as screens have been around, experts have warned that prolonged exposure to them can harm your eyes. For many people, those warnings first came from their parents and grandparents.

"Don't sit too close to the TV, you'll go blind!" they cautioned. With screens now woven into our everyday lives, they're nearly impossible to escape, which makes caring for our eyes all the more important.

When we're glued to digital devices, we blink less, which can lead to dry, tired eyes and potential vision problems. Plus, the less we blink, the less moisture our eyes receive, meaning they can grow sore after hours of screen-staring.

However, one simple habit can go a long way toward easing these symptoms. Enter the 20-20-20 rule, recommended by Dr. Bryan Brooks of Richmond Eye Associates.

The concept is straightforward: every 20 minutes, take a 20-second break and look at something at least 20 feet away. It really is that simple. You won’t need any special gear or a complicated routine, just a brief, intentional pause that lets your eyes recharge.

"Try to incorporate it into your day," Dr. Brooks says.

While little scientific research has tested the effectiveness of the 20-20-20 rule, both the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) endorse it as a way to reduce eye strain.

A 2013 study of 795 university students found that participants who regularly shifted their focus to faraway objects during computer use reported fewer symptoms of computer vision syndrome, such as eye strain, watery or dry eyes, and blurred vision.

Here are a few more tips to protect your vision:

• Use artificial tears for dry eye relief, but avoid overusing them.
• Keep screens 25 inches away.
• Reduce glare with screen protectors.
• Adjust your screen brightness.
• Schedule regular eye exams.

If you're still having trouble, an eye doctor can uncover underlying issues and recommend solutions suited to your needs. Keep in mind that your eyes weren't designed for nonstop screen time, so step away regularly, get moving, and give them the break the'’ve earned.