What is the 10 - 10 - 10 rule for eyes?
In today’s digital world, a huge number of us spend long hours in front of a screen, whether it’s a computer for work or a TV screen, phone or tablet for entertainment. While this provides convenience, it can lead to an increasingly common problem: digital eye strain. Here, we explore what digital eye strain is, how the 10 - 10 - 10 rule can help, and why it’s important to regularly schedule appointments with the best opticians for eye tests in your area.
What is digital eye strain?
When we’re looking at a screen, several things can happen that lead to digital eye strain, which is a collection of symptoms that arise from prolonged screen use. We blink less, which leads to dryness, and the muscles in our eyes stay in a fixed, close-focus position for extended periods, causing fatigue and strain. Blue light exposure can also cause fatigue, while the poor posture we often adopt results in neck and shoulder strain.
The symptoms of digital eye strain include:
- Dry, irritated eyes
- Headaches and eye discomfort
- Blurry vision or difficulty focusing
- Light sensitivity
- Neck and shoulder pain
What is the 10 - 10 - 10 rule?
The 10 - 10 - 10 rule is a simple way to help you reduce eye strain and fatigue. It states that every 10 minutes you should look at an object 10 feet (around three metres) away for 10 seconds. By doing this, you can give the ciliary muscles, which are responsible for near vision, a rest.
Think of it like resting between exercises. When you focus on near objects like a screen, the ciliary muscles contract to keep the image sharp. Doing this over a long period fatigues them - just like your arm would be fatigued if you held a bicep curl without resting. A brief rest at regular intervals interrupts the strain cycle, helping to reduce fatigue and discomfort.
How does the 10 - 10 - 10 rule compare to the 20 - 20 - 20 rule?
You may have heard of the 20 - 20 - 20 rule, which aims to do the same thing. Both are a useful tool for those using screens all day; the 10 - 10 - 10 rule is just a little more frequent. It also better accommodates those working in a small or home office without access to a view extending 20 feet (around six metres) away.
When to see an optician
If you notice signs of digital eye strain, it’s worth searching “best eye test near me” and making an appointment with a reputable optician. They will be able to check the overall health of your eyes as well as your vision, ensuring there are no other issues that are affecting you.
If you’re looking for the best eye test in London, visit The Eye Establishment in Kensington and Chelsea. Our expert optometrists provide comprehensive sight and eye health assessments, adjusting your prescription as needed and offering advice on how to take care of your eyes. We also stock a range of premium glasses and sunglasses from world-class brands. Contact us today to book an appointment.