This rule has been recommended for a long time to reduce eye fatigue related to the use of a computer screen. Scientists from Aston University have confirmed that the 20-20-20 rule of pausing at least 20 seconds every 20 minutes to look at least 6 meters away helps alleviate some of the symptoms of prolonged computer use.
It is estimated that at least half of people who use computers as part of their regular work suffer from some form of digital eye strain, which leads to ocular surface problems including irritation and dryness, or vision problems, such as headaches or blurred vision. Humans normally blink regarding 15 times per minute. When staring at a screen, this number usually drops to half or even less. This can lead to dryness, irritation, and eye fatigue, but twenty seconds of concentration elsewhere is enough for the eyes to relax enough to reduce tension.
This is the first time that the 20-20-20 orientation rule has been correctly validated.
Researchers from Aston University’s College of Health and Life Sciences set up their study with the help of 29 participants with symptoms of eye strain. Special software downloaded to participants’ laptops used the laptop’s built-in camera to check whether the user was sitting in front of the screen and to monitor their gaze direction every few seconds. After 20 minutes of continuous screen viewing, the program popped up a message asking users to rest for 20 seconds while looking at a target regarding 6 meters away, such as through the window or at the other end of the room. The message might not be removed until the task was completed correctly, as measured by the app.
Participants’ digital eye strain symptoms were measured before and following two weeks of using the reminders, and one week following completing the study. The results showed a marked reduction in symptoms, including dryness, tenderness and discomfort.
Professor James Wolffsohn, Professor of Optometry at Aston University, who led the research in collaboration with the University of Valencia, Spain, said: ” The only previous study just asked people to follow the suggestions; but here, the software’s access control allowed us to be sure that attendees had really looked away every 20 minutes. We saw a substantial improvement in the symptoms of the whole group.. »
The researchers noted that following the study, the participants’ eye symptoms returned to what they were before the intervention. Professor Wolffsohn says: “ We plan to conduct longer-term studies to see if we can teach the eyelids muscle memory impulses to blink more often during digital viewing, to help alleviate this chronic problem without long-term use. of reminders.. »
The results confirm that people should try taking breaks from their screens.
Although we used sophisticated software, it’s easy for others to replicate the effect by setting a timer on their phone or downloading a reminder app. It’s a simple way to remind yourself to take regular breaks for the sake of your eyes. »
James Wolffsohn, professor of optometry at Aston University.
The Effects of Breaks on Digital Eye Strain, Dry Eye, and Binocular Vision: Testing the 20-20-20 Rule was published in the journal Contact Lens and Anterior Eye.
Source :
Journal reference:
Talens-Estarelles, C., et al. (2022) The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact lens and anterior eye. doi.org/10.1016/j.clae.2022.101744.
