Screen and Eye Care

Spending a long time looking at a screen can make your eyes tired and cause headaches. A few simple habits keep your eyes healthy and make screen time comfortable.

The 20-20-20 Rule

20-20-20

Every 20 minutes of screen time,
look at something 20 feet away,
for at least 20 seconds.

This relaxes your eye muscles and reduces strain.

Eye Care Tips

👁️Blink Often

Blinking keeps your eyes moist. We blink less when looking at screens.

💡Good Lighting

Work in a well-lit room. Avoid screens in complete darkness.

🌙Night Light

Turn on Night Light mode in the evening to reduce blue light.

🔆Screen Brightness

Set brightness to match the light in your room — not too bright, not too dim.

😴Screen-Free Time

Stop screen use at least 1 hour before sleeping.

Correct Screen Distance

🖥️

↔️ Keep your eyes 50–70 cm away from the screen

That is about the length of your arm. The screen should be at or slightly below eye level.

Eye Break Reminder

20m

Take a break every 20 minutes!
Look out the window or at a distant wall for 20 seconds.

💡 Signs of eye strain: blurry vision, headache, or burning eyes. If these happen, step away from the screen immediately and rest your eyes.

Quick Exercise

Q1. What does the 20-20-20 rule say?

✅ Every 20 minutes, look at something 20 feet away for 20 seconds. It rests your eye muscles.

Q2. How far should the screen be from your eyes?

✅ About 50–70 cm away — roughly the length of your arm. This prevents eye strain.

Q3. Why should you stop using screens at least one hour before bed?

✅ Screens emit blue light that tricks your brain into staying awake. Stopping early helps you fall asleep faster and sleep better.

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