Screen Time in the Summertime: How to Keep Your Eyes Fresh Indoors

Hello Mumbai! The sun is blazing outside, and while you might escape the heat by staying indoors, your eyes are probably glued to screens-laptops, mobiles, TVs, tablets-sometimes all at once!

If your eyes could talk, they’d probably say, “Yaar, give us a break!” But don’t worry, I’m here to help you keep your eyes cool, comfortable, and as fresh as Mumbai’s first monsoon shower, even when your screen time soars.

Why Worry About Screen Time?

Let’s face it: whether you’re working from home, binge-watching the latest series, or scrolling through endless reels, your eyes are working overtime.

Digital eye strain, also known as computer vision syndrome

Prolonged screen exposure can cause digital eye strain (yes, it’s a real thing!), leading to dryness, headaches, blurry vision, and even neck pain. If you’ve ever ended a day feeling like you stared into a tandoor, you know what I mean.

The Legendary 20-20-20 Rule

This is the “chai break” your eyes crave! Every 20 minutes, look at something 20 feet away for 20 seconds.

Set a timer, or better yet, ask your family to join in-make it a household challenge! Your eyes will feel instantly relaxed, and you’ll have a new party trick to show off.

Blink Like You Mean It

Fun fact: When you stare at screens, you blink less, turning your eyes into the Sahara Desert.

Make a conscious effort to blink more often. If you feel dryness or irritation, use lubricating eye drops (artificial tears)-think of them as “eye AC” for the summer.

Adjust Your Screen, Not Your Face

Stop craning your neck like a flamingo! Position your screen at arm’s length and slightly below eye level.

Adjust brightness and contrast so your screen isn’t brighter than your future. Increase font size if you’re squinting-no one’s giving out medals for reading tiny text.

Light It Right

Mumbai’s sunlight is great for selfies, not so much for screens. Avoid harsh overhead lights and glare. Use soft, indirect lighting

and close curtains if sunlight is bouncing off your screen. Anti-glare screens or glasses can be your eyes’ best friends.

Take Real Breaks (No, Scrolling Instagram Doesn’t Count)

Every hour, stand up, stretch, and give your eyes-and your body-a real break. Hydrate yourself (and your eyes) with water, not just endless cups of chai. And if you can, sneak in a few minutes of looking at plants or out the window-nature is the original screen saver.

Eye Exercises: Gym for Your Eyes

Try focusing on a distant object for 10 seconds, then something close for another 10 seconds. Repeat a few times to keep your eye muscles in shape. Who knew you could do “eye gym” at your desk?

Bonus Tip: Schedule an Eye Check-Up

If your eyes are still protesting, book an appointment with your friendly neighborhood eye specialist (that’s me!). Regular check-ups catch problems early and keep your vision sharp.

Take-Home Tips

• Follow the 20-20-20 rule religiously

• Blink often and use lubricating drops if needed

• Adjust screen height, distance, and brightness

• Use soft lighting and anti-glare protection

• Take real, screen-free breaks and hydrate

• Try simple eye exercises

• Don’t skip your annual eye exam

So, the next time you’re tempted to watch “just one more episode,” remember: your eyes need a break too! Keep them cool, keep them happy, and enjoy your summer-screen time and all.

Stay bright-eyed, Mumbai! Dr. Deepti Pithwa, Ashok and Ashok One Hospital