Visual Hygiene is about ensuring that the visual system is allowed to operate in the most optimal and comfortable conditions possible – which does however invoke the parallels with cleanliness and hygiene. At the core of the “visual hygiene” movement is a term affectionately known as the “20-20-20 rule.” This rule states that for every 20 minutes of near-centred visual engagement (i.e. reading, computer), we should take a 20 second break to stare at objects at least 20 feet away.
To achieve this, we can summarize visual hygiene into three GOODs.
1. GOOD Lighting: It’s important to have sufficient lighting when we read. The light source should be on the ceiling of what you’re reading and avoid glare and shadow. Indoor lighting should be evenly distributed, which is the most comfortable for the eyes.
2. GOOD Posture: Good posture during reading is essential. Keep your eyes about 35-40 cm from your book, and about 55-70 cm from your computer screen.
3. GOOD Rest: Observe the “20-20-20” rule. It is advisable to take a break every 20 minutes, you can take a 20-second break and focus your eyes on a target at least 20-feet away to relieve eye strain. Finally, you should schedule an eye examination on a regular basis to ensure your eyes are healthy.
The following indications will help you to keep a good visual hygiene:
▪ Try to avoid glare on the television screen; it should not be watched with the lights off in the room, not too close to the screen or lying on the floor.
▪ Visual correction means (glasses or contact lenses) with a proper correction must be used appropriately for each daily activity.
▪ Spend 2 hours a day outdoors (Studies have shown it can slow down the initiation of myopia progression).
▪ Spend less than 1 hour of screen time per day if it is not related to schoolwork.
▪ Proper lighting. Make sure your room eliminates any glare from external sources such as the windows.
▪ Blink! We usually blink about 15 times a minute. When we are performing a near task, we blink about 3 times a minute which can cause dry eye/irritation to our eyes.
▪ Monitor placement. Make sure your computer is 15-20 degrees below eye level and your computer is approximately 40-75cm away.
▪ Avoid reading or using a cell phone in bed.
▪ Practice the 20/20/20 rule. 20 minutes of working, 20 seconds break and look at an object at least 20 feet away.
References:
1. Talens-Estarelles, C., Cerviño, A., García-Lázaro, S., Fogelton, A., Sheppard, A., & Wolffsohn, J. S. (2023). The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact Lens and Anterior Eye, 46(2), 101744.
2. McMonnies, C. W. (2023). The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact Lens and Anterior Eye, 46(5).
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