New Study Challenges the Effectiveness of the 20-20-20 Rule for Eye Strain
Are you someone who spends hours in front of a computer, phone, or tablet every day?
If so, you may have experienced eye strain, a common problem associated with digital devices. Eye strain can cause headaches, blurry vision, and dry eyes, making it difficult to focus on your work.
One solution that has been suggested to alleviate eye strain is the 20-20-20 rule. This rule advises taking a 20-second break from near work every 20 minutes, and looking at an object 20 feet away. However, recent research suggests that this may not be enough to positively impact ocular growth.
The research found that 20 seconds of distance viewing may not be sufficient enough to fully allow the sustained responses to dissipate, making it ineffective at reducing myopia development. In fact, longer breaks of five or more minutes every hour are needed to negate myogenic effects.
The study evaluated the effect of different break schedules during a highly demanding word search task. The task was undertaken on four separate occasions, with 20-second breaks allowed every five, 10, 20, or 40 minutes, respectively. Both before and after each trial, subjects completed a questionnaire regarding ocular and visual symptoms experienced during the session. Additionally, reading speed and task accuracy were quantified during each trial.
While the results of the study may seem disappointing, they should not be interpreted as evidence that taking breaks is not helpful. Longer break durations or a different frequency of breaks may be required to produce significant effects.
So, what can you do to alleviate eye strain? Instead of just taking a 20-second break every 20 minutes, try taking a five-minute break every hour. During these breaks, it's also important to make sure you are looking at something in the distance, and not just a blank wall or a computer screen saver. Even closing your eyes during the break interval can help spread tears over the anterior surface of the cornea, making you more comfortable.
It's important to note that more research needs to be done in order to determine the optimal duration and frequency of breaks. But for now, taking regular breaks and looking away from your digital devices is a good start to alleviating eye strain.
If you continue to experience eye strain, call us to schedule an appointment to evaluate your eyes. You can even try a heat eye compress below and get $5 off your order with promo code FIVEOFF until Dec 31, 2023.
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