Eyes on success - preventing eye strain during exam season

Eye health experts Optegra Eye Hospital Birmingham recommend a visit to your local optometrist this half-term, to check on eyes if your student is struggling with these symptoms.

Professor Clare O’Donnell from Optegra says: “Artificial blue light created by screens and focused work without breaks contributes to eye strain and, as blue light is a high-energy visible light, it also affects the body’s circadian rhythm, our natural ‘body clock’.

“During the day, natural blue light from the sun wakes us up and stimulates us. But too much blue light exposure late at night from technology can disturb the sleep hormone melatonin, making it harder to go off to sleep.”

So what can parents do to protect eye health during this intense exam period, to help young minds stay sharp and focused? Follow Optegra’s practical advice and top tips to help bring eye comfort when it matters the most.

Build the ideal study environment - a few simple adjustments can go a long way

• Provide good lighting (natural or warm, indirect lighting works best)

• Position screens so the top of the monitor is at or slightly below eye level

• Choose a supportive chair that keeps neck and spine aligned

• Reduce screen glare by adjusting screen brightness

• Increase font size, so eyes are not straining more than necessary

• Sunlight reflecting from a screen may cause headaches and difficulty with vision, so avoid if possible

Create healthy eye habits

• Use the 20-20-20 technique – every 20 minutes, look 20 feet into the distance for 20 seconds to help your eyes adjust and re-focus

• Take blink breaks, deliberately blinking 5-10 times during each mini break to lubricate your eyes

• Include handwritten revision where possible to reduce screen reliance and take regular breaks from close-up and focused work

• Regular eye tests will ensure the correct prescription for focused screen time; and consider anti-glare coating on any prescribed glasses 

Recognise the symptoms of eye strain - check for these common signs

• Headaches or brow pain after study sessions

• Blurred or double vision especially when changing focus

• Sore, itchy, dry or burning eyes

• Difficulty concentrating or frequent blinking

Professor O’Donnell continues: “Daylight is vital for the healthy growth of eyes so we should all get plenty of fresh air and spend time outside whenever possible.

“Whilst spending too much time online can have a real impact on eyes, it is a myth that tablets, gaming consoles and computers damage eyes – they don’t. But because we are concentrating on the screens we only blink as little as three or four times a minute, rather than the normal 20 or so times. This makes the eyes dry out.

“Dry eyes can be a sign of Computer Vision Syndrome, now recognised as a valid eye condition.”

Parental support - a handy checklist:

• Provide bright indirect lighting

• Position screen at eye level

• Encourage 20-20-20 rule

• Rotate between digital and handwritten summary

• Schedule outdoor breaks

• Remind to blink and use eye drops if needed

• Limit screen time one hour before bed

• Aim for eight-10 hours sleep nightly

• Book an annual eye exam or sooner if issues arise

For more information about eye health, visit optegra.com