Strategies for Decreasing Eye Stress During Gaming: 6 Essential Eye-Friendly Techniques
In the fast-paced world of video gaming, eye strain can become a common issue for many gamers. To help combat this, here are some best practices and tips to reduce eye strain during long gaming sessions.
Use Blue Light Filters or Glasses
Blue light emitted by screens contributes to eye strain. To mitigate this, consider using apps with customizable blue light filters or investing in blue light glasses. These tools can adjust screen color temperature and brightness to reduce the impact of blue light on your eyes [1][4].
Adjust Screen Brightness and Contrast
Matching your screen brightness to the ambient lighting helps keep your eyes comfortable. Medium to high contrast settings, such as black text on a light background, reduce eye effort compared to low contrast settings [3].
Apply the 20-20-20 Rule
Every 20 minutes of gaming, take a 20-second break looking at something 20 feet away. This simple exercise helps relax eye muscles and reduces fatigue [3].
Use High Contrast Mode if Available
Games that offer high contrast visual modes can help reduce eye strain by providing clear visual separation between elements, minimizing eye effort [2].
Stay Hydrated and Maintain Nutrition
Eye hydration is crucial, as dryness can worsen strain. Drinking enough water and having a nutrient-rich diet with minerals like iron, magnesium, and zinc can support eye health during extended gaming sessions [3][5].
Take Regular Breaks
Ideally, step away from the screen for 5–10 minutes every hour to rest your eyes [3].
In the future, gaming setups may feature advanced lighting technology to further ease strain on gamers' eyes. Proper lighting in a gaming space should be around 500 lux brightness to minimize glare and keep eyes relaxed [6].
Near-to-far focus drills or smooth pursuit exercises can refresh tired eye muscles. Monitor light bars, such as the BenQ ScreenBar, provide wider coverage without hogging valuable space and can be a useful addition to a gaming setup, as they help reduce eye strain [7].
Special glasses designed to filter out harmful blue light can ease visual discomfort and improve focus during gameplay sessions. Monitor light bars with adjustable color temperature settings, like the BenQ ScreenBar, are also valuable additions, as they help adjust lighting to suit different gaming conditions [4].
Maintaining an ergonomic setup is essential. Set your gaming monitor 15-20 degrees below eye level and keep screens around 24 inches away [8].
By following these tips and best practices, you can help reduce eye strain during long gaming sessions and enjoy your favourite games with greater comfort.
References:
[1] Apps with customizable blue light filters (2021). Retrieved from https://www.techradar.com/best/best-blue-light-filter-apps
[2] High contrast visual modes (2021). Retrieved from https://www.gamespot.com/articles/high-contrast-visual-modes-for-accessibility-and-eye-comfort/1100-6478721/
[3] Reducing eye strain during gaming (2021). Retrieved from https://www.healthline.com/health/digital-eye-strain/video-games
[4] Blue light glasses (2021). Retrieved from https://www.verywellhealth.com/blue-light-glasses-4176864
[5] Nutrition for eye health (2021). Retrieved from https://www.allaboutvision.com/nutrition/
[6] Proper lighting in gaming spaces (2021). Retrieved from https://www.pcgamer.com/proper-lighting-in-a-gaming-space/
[7] Monitor light bars (2021). Retrieved from https://www.digitaltrends.com/computing/best-monitor-light-bar/
[8] Ergonomic gaming setup (2021). Retrieved from https://www.pcgamer.com/how-to-set-up-an-ergonomic-gaming-setup/
Incorporating science and technology can improve mental-health and health-and-wellness for gamers, such as by using specialized gadgets like blue light glasses and monitor light bars to reduce eye strain. Adhering to strategies like the 20-20-20 rule, staying hydrated, and maintaining an ergonomic setup can further contribute to a gamer's overall well-being, promoting both physical and mental health within the context of long gaming sessions.
