As the holiday season kicks into full gear, many of us find ourselves spending extra hours on screens—whether it’s browsing for gifts, checking holiday recipes, or catching up with family and friends on social media. While it’s fun and convenient, increased screen time can take a toll on our eyes, leading to digital eye strain. Symptoms like headaches, dry eyes, blurred vision, and neck pain are common signs that your eyes are feeling the strain.

Here are some easy tips to help you enjoy the holiday season without putting your eyes at risk:

1. Follow the 20-20-20 Rule

One of the simplest yet most effective ways to prevent digital eye strain is by practicing the 20-20-20 rule. For every 20 minutes spent looking at a screen, take a 20-second break to look at something 20 feet away. This short break allows your eyes to relax and refocus, reducing strain and preventing that “tired eye” feeling. Set a reminder on your phone or computer to help make this habit part of your screen routine.

2. Adjust Your Screen Settings

Bright screens and poor contrast can exacerbate eye strain. Make sure to adjust your screen’s brightness to match the surrounding light levels. If you’re working or shopping in a dimly lit room, a bright screen can cause glare and strain; conversely, a dim screen in a bright room can force your eyes to work harder.

You can also enable blue light filters on your devices or wear blue light glasses. Blue light is known to disrupt sleep patterns and cause eye fatigue, especially in low-light settings. Many smartphones and computers have a “night mode” or “blue light filter” setting that automatically reduces blue light emissions, which can be particularly helpful during those late-night holiday browsing sessions.

3. Keep Your Screen at the Right Distance

Your screen should ideally be about 20-30 inches from your eyes and at a slight downward angle. Positioning your screen correctly minimizes strain on your eyes and neck, helping prevent common symptoms like neck and shoulder pain that come from awkward posture. If you’re using a mobile device, try to keep it at eye level rather than holding it too close to your face. This will encourage you to blink naturally and reduce dryness.

4. Don’t Forget to Blink!

When we’re engrossed in screen activities, we tend to blink less frequently, which can lead to dry, irritated eyes. Blinking naturally moistens the eyes, so if you notice dryness or discomfort, try to make a conscious effort to blink more often. Consider using lubricating eye drops, especially if you’re in a dry indoor environment, as heating systems can further exacerbate dryness.

5. Take Screen-Free Breaks

It’s easy to get caught up in screen time, especially during the holiday season. Schedule regular screen-free breaks to rest your eyes and recharge. Use this time to stretch, go for a walk, or enjoy offline holiday activities. These breaks are not only good for your eyes but also for your overall well-being and energy levels.

6. Limit Screen Time Before Bed

Late-night holiday shopping or streaming sessions can make it harder for you to fall asleep. The blue light from screens affects your sleep cycle by suppressing melatonin, a hormone that regulates sleep. Try to reduce screen time at least an hour before bed and opt for relaxing, screen-free activities instead. This will improve your sleep quality, which can help reduce feelings of eye strain and fatigue the next day.

Protecting Your Eyes for a Comfortable Holiday Season

As you dive into holiday shopping, planning, and celebrating, don’t forget to prioritize your eye health. By making a few simple adjustments to your screen habits, you can enjoy the festivities without the discomfort of digital eye strain. This holiday season, give your eyes the gift of care and attention—after all, they work hard for you every day!