How to manage sore eyes during the festive break
This time of year is a time for connection, celebration, and, for many, plenty of screen time. Whether you’re streaming your favourite films, chatting with family over video calls, or exploring the latest gadgets, screens play a big part in the festivities.
While these digital moments can bring joy and a sense of togetherness, they can also take a toll on your eye health, leaving you with dry, irritated, and sore eyes.
In this blog, we’ll explore simple, practical ways to balance screen use, protect your vision, and support your eye health, helping you enjoy a more comfortable and healthier festive season.
Screen time effect on the eyes
While this season is a time to relax and enjoy, Christmas movie marathons, video calls with distant family and friends, and playing video games all add to screen time.
Unfortunately, when you look at screens, you blink less often, which means all those hours connecting with distant family members or watching Christmas specials can leave your eyes feeling dry and irritated.
Prolonged screen time can have a negative effect on the eyes, leading to digital eye strain. Symptoms may include:
- headaches
- blurred vision
- sensitivity to light
- dryness
- irritation
- achy eyes.
Using digital devices also exposes your eyes to blue light, which can cause discomfort and disrupt restful sleep, particularly when screens are used before bedtime. Prolonged screen time without breaks can also lead to visual fatigue, making it harder to focus on that heartwarming movie or causing tired eyes when trying to concentrate on the latest quiz show.
6 tips to keep everyone’s eyes happy
The festive period can be stressful enough without adding in eye problems. Here are some tips to help keep your family’s eye health in check this season and beyond:
1. Find alternative entertainment
Balance screen time by setting device-free periods for family activities, like playing games or enjoying outdoor walks. Instead of looking at your phone before bed, prioritise meaningful, face-to-face connections. This can help improve sleep while creating moments that bring everyone together without relying on screens.
2. Make adjustments to your screens
To reduce eye fatigue during extended screen use, optimise your screen’s brightness by adjusting it to match the surrounding light. A brightness that’s too high can be harsh on your eyes, while a dim screen makes them work harder. Many devices also offer features like auto-brightness and blue light filters, which can further enhance comfort and protect your eyes.
3. Invest in anti-glare glasses
Anti-glare-coated lenses can help reduce sore eyes by minimising reflections from screens and other light sources. The coating enhances visual clarity, alleviating discomfort caused by glare and making it easier to focus. Particularly useful in bright or low-light conditions, anti-glare glasses support eye comfort throughout the day, allowing you to extend your screen time without discomfort.
4. Try specialist blue light glasses
If you’re likely to be spending a lot of time looking at a screen, particularly in the evenings, then blue light glasses could help. These are designed to filter out a portion of the blue light emitted by digital screens, helping to reduce digital eye strain. As we’ve discussed, excessive blue light exposure before bed can disrupt sleep patterns, so blue light glasses could be the solution if you’re watching TV in the evening.
5. Set the scene with lighting
Create a cosy, eye-friendly atmosphere this Christmas and avoid tired eyes by using warm, festive lighting to brighten your space while you enjoy screen time. A softly lit room helps reduce the strain caused by stark contrasts between screens and darkness. To prevent screen glare, adjust your lighting and keep your festive moments comfortable and cheerful.
6. Use the 20-20-20 rule for happy screen time
The effect on the eyes of looking at a screen for a prolonged period is that you focus on one distance for too long, and your eyes dry out due to reduced blinking. A simple way to avoid this is by taking a break every 20 minutes to focus on something 20 feet away for at least 20 seconds. This gives your eyes a chance to relax. You could even set a timer and turn it into a fun family challenge!
Start the new year with a check-up
As you enjoy the festive season, make time for regular breaks from screens and focus on quality, device-free moments with family and friends. Face-to-face conversations or stepping outside for fresh air can help you recharge. While digital devices are fun, reducing screen time is important to protect your eye health. Simple habits like adjusting your lighting and screen brightness and taking breaks can reduce eye strain. Incorporating these habits into your routine will help keep your eyes comfortable, refreshed, and ready for more fun.
If you experience any persistent eye discomfort or are curious about options like lens coatings or blue light glasses, we’d love to assist you after the festive period. Get in touch with our opticians in Potters Bar, Finchley and Temple Fortune to book an appointment. Start the new year with a clear, comfortable vision and ready to take on everything 2025 has in store!