How to Protect Your Eyes When Using a Smartphone?

If you are one of those people who keep an eye on your smartphone 150 times a day, then your eyes are paying the price for your mobile screen addiction.

If you constantly use your smartphone, tablet, laptop, or any other gadget, you may also experience fatigue, dryness of eyes and itching, and severe headaches. Your vision may also blur for some time, which means that it is affecting your vision.

Over-dependence on smartphones has its disadvantages, especially when it comes to your eye health. These concerns have been confirmed by several earlier studies.

Staring at the small screen of your smartphone for a long time can be the worst thing and that is eye damage.

When you can hardly imagine your life without a smartphone, you will ask, “Do we stop using smartphones?”

No! There is no need to sacrifice your eyes, as there are some effective ways to reduce the risk of eye damage from a smartphone.

Here are some tips that will help reduce your eye strain.

1) Blink your Eyes Several Times:

Blinking eyes in the middle can maintain the moisture of the eyes. When you stare at the screen of your beloved smartphone, you blink your eyes less than other normal conditions, which makes your eyes dry and you feel jealous.

Therefore, blinking your eyes always and for a long time will help you to keep your eyes moist. As a result, you will not experience a lot of irritation and with this, you will be able to focus better.

Blinking eyes is often recommended when using a desktop PC, but this is even more important for smartphones. It also reduces the negative effect of screen radiation.

Additionally, if you spray water on your eyes, it also helps to keep the eyes wet.

Related Articles Foods Rich In Protein 

2) Use an Anti-glare Screen Protector:

Most mid-range and high-end smartphones come with an anti-glare screen by default, but if you don’t have one, get an anti-glare screen on your phone immediately.

Anti-Glare screens are not very expensive, but they can make a big difference as they reduce the blue light coming from the phone.

Applying an anti-glare screen to your screen will definitely bring peace to your eyes. Furthermore, it not only protects your eyes but also protects your screen from damage.

3) Take Regular Breaks and Use 20-20-20 Techniques:

Human eyes are not designed to look long distances at short distances. So when you are looking at the smartphone screen for a long time, it is very useful for your eyes to look a little away for a few seconds or even minutes.

This is why when you constantly watch close distance for a few hours, even if you are just reading a book, you are forcing your eyes to behave unnaturally.

With smartphones, follow 20-20-20 rules. This basically means that when you are constantly using your smartphone, you should take a 20-second break every 20 minutes and see that which is at least 20 feet away from you.

This may sound strange to you, but, your eyes will feel really relaxed as your eye muscles will get some rest. It is an effective way to relieve eye strain.

Even better, after every forty or fifty minutes with your device, take a ten- or fifteen-minute break from any screen. If you are not very lazy, you can also do a little exercise – this will not only help your eyes but also your entire body.

4) Reduce Brightness of Screen:

The higher the screen brightness, the tighter your eyes will be. High-brightness screens, especially at night, produce stray eyes and cause more irritation.

So you need to make sure that you adjust the brightness during the day and night. This will reduce eye strain and you can use your phone for a long time without any problems.

5) Adjust Text Size and Contrast:

Smartphones are already smaller than PCs, so do not keep the text size too small as it makes the eyes tense and the viewing distance is reduced.

Generally, larger size text is better, although this increases the scrolling time to see everything on the page, which definitely bothers you.

Contrast and text size are aspects of smartphones that affect vision. Contrast that is too much or too little is harmful to the eyes.

6) Keep your Screen Clean:

When your fingers are constantly on the screen, it is no wonder that it gets very dirty fingerprints.

Not only does the dirt on the phone screen look dirty but it can also put additional strain on your eyes. Just clean your screen regularly with a soft cloth.

7) Keep the Right Distance:

Another common reason why your eyes hate your smartphone is that you observe it very closely.

Most of us have a habit of keeping our phone close to the face, which increases the strain on the eyes with light coming from the screen. This puts pressure on the eye muscles and can damage your eyes.

So you should keep your phone at least 15-18 inches away from your face. This will make your eyes less stressed.

8) Blue Light Filter:

See if your phone has an in-built blue light filter setting. If not, download the app for this or use glasses that filter the blue light. Turn on the blue light filter in the evening.

9) Do not use the Phone before Sleeping:

Do not use the phone 1 to 2 hours before bedtime. Blue light interferes with good sleep. So read the paper or book before sleeping. Talk to the family, play instruments or play games with children.

10) Set a Time Limit:

Last but not least.

Set the amount of time you are spending on your smartphone. Your phone keeps track of how often you unlock the phone and how much time you spend per day in total. See it in the settings or download an app that tracks the use of your smartphone.


If you want your eyes to be stress-free for a long time, then you should follow the above instruction.

It can also help in other ways, but these are the easiest and useful ways to keep away from the stress of your smartphone screen.

1 thought on “How to Protect Your Eyes When Using a Smartphone?”

Leave a Comment