The 20X20X20 Rule
Are your eyes constantly looking red and feeling scratchy? When you're using the computer, do they sting and burn or even water too much? Does your vision blur when you're trying to get your work done? Do you feel like you just can't concentrate because you feel like you're constantly blinking to keep things clear?
These are some common complaints my patients tell me about when they're trying to use the computer and they have dry eyes. I have a powerful tip to show you how to keep your dry eyes in check while you're on the computer. It's called the 20X20X20 rule with a twist.
What's the 20X20X20 Rule?
The 20X20X20 rule means to take a quick break from looking at your computer screen to looking at something about 20 feet away, for just 20 seconds, about every 20 minutes. During this 20 second break, you give your eyes a break and refocus on an object in the distance that is about 20 feet away. That's where we get the 20X20X20 rule. Every 20 minutes, take 20 seconds to look 20 feet away. Simple.
How is it Done?
You're going to take 20 seconds to look far away, maybe at a window or across the room. Focus on a clock on the other side of the room or out the window at the address numbers on the neighbor's house. Try to focus on the numbers on the clock, the number on the house, the license plate across the street. Refocus your vision at an object in the distance, and let it become clear before you try to go back to working on your computer, tablet, or phone.
This refocuses your vision because you need to use extra energy to focus up close. Our eyes actually have to make an effort to make things clear when we're looking up close. Whereas your vision relaxes when it looks more than 20 feet away. Activities where you look further away like: watching television, being at a ball game, watching the movie, or even while driving your vision is in a more relaxed state.
There are several apps you can download to your computer to encourage you to take a break. Check out the Digital Eye Strain Relief Guide for a list of the apps.
What's the Twist?
The twist is specifically designed to address the dryness that plagues so many people who use the computer for work. After you have allowed your vision to relax for those 20 seconds, you'll take another 20 seconds to make 3 conscious blinks. Blink 3 times firmly. Make sure to consciously put an extra emphasis on squeezing the lids together. This will help the oil that's inside the oil glands in the eyelid to pump out onto the surface of your eye.
The oil that comes from the oil glands in the eyelids will coat the watery portion of your tears. Adding this lubrication does two things to help your eyes feel more comfortable. First, the oil will keep the watery portion of your tears from evaporating into the air around you. Second, oil is the lubricant that makes your tears feel comfortable.
Why is Blinking Important?
Blinking is important because it is your body's way of spreading tears across your eyes. Blinking works as a defense mechanism to keep foreign objects out of your eyes. Blinking spreads tears around the eye which bring nutrients to the front surface of the eye.
Blinking also acts to spread your tears out in a thin, even layer and provide a starting point for clear vision. When light hits your eyes, the tears on the front of your eye are the first thing for the light to encounter. When your tear film is smooth, the light travels to the retina in a smooth fashion as well. If your tear film is spotty because your eyes are dry, then the light is distorted from the beginning and your vision may not be clear even while wearing glasses.
There are apps you can download to your computer to encourage proper blinking as well. You can find a list of these apps and many other great tips to set up your computer workstation in the Digital Eye Strain Relief Guide here.
What Happens if You Don't Take these Breaks?
There are some significant consequences of prolonged periods of digital device use. The first is eye strain. This is the dull achy feeling you get behind your eyes when you have been focusing up close for long periods of time. Eye strain will cause headaches and eye aches. It can also lead to an increase in nearsightedness over long periods of time.
The second consequence is an increase in dry eye symptoms. You see, when you use a digital device, you tend not to blink your eyes as often as you would if you were in normal conversation or doing something that had your vision focused further away.
Remember that blinking pumps the oils from the oil glands in the lids. When you blink your eyes less, the oil glands do not get stimulated to release the oils from the lids. Over time, the oils in the oil glands will solidify. The oil that comes out of your lids should be in a liquid state like cooking oil. When it solidifies in the eyelids, it gets thickened, more like a stick of butter.
Once the oil becomes thickened, it is difficult for it to leave the oil glands. The oil glands will begin to atrophy because they are filled with stagnant oil. The glands will not be able to produce more oil because the old oil is still trapped within the gland. The gland will die away from not being used. Once the oil glands have atrophied, it is not known whether or not they can be regenerated.
Taking breaks from staring at your digital devices where you're concentrating and not blinking is imperative to maintaining your healthy and clear vision.
Conclusion
Use the 20X20X20 Rule. Take breaks every 20 minutes for 20 seconds to look 20 feet away. Reset your focus to an object in the distance to relax the strain on your vision. After the 20 seconds of relaxing the eye muscles that focus your vision, take another 20 seconds to blink with purpose.
Consciously make an effort to blink while using electronic devices. Blinking spreads tears across your eyes, which provide nutrients and moisture. Using the 20X20X20 Rule with a Twist can play a key role in keeping your eyes healthy and your vision clear.
