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Healthy Habits (ES)

Siete consejos para ayudar a prevenir la fatiga ocular

¿Qué causa la fatiga ocular?
4 minutos
• 
Published
October 1, 2020
Dr. Jill Lundstrom
Board-Certified Pediatrician
Dr. Jill earned her MD at the University of Massachusetts. She believes that all children deserve access to quality healthcare to learn and thrive.

A medida que el verano llega a su fin, la mayoría de los niños normalmente regresarían al campus para su primer día de clases. Este año, las cosas pueden verse un poco diferentes ya que muchos estudiantes comienzan las clases virtualmente desde casa.

Los padres son conscientes de los muchos desafíos que conlleva el aprendizaje a distancia. Esto puede incluir problemas para concentrarse, adaptarse a los cambios en el entorno de aprendizaje y que los niños simplemente extrañen a sus amigos y maestros. Los niños también pueden manifestar molestias en los ojos debido al aumento del tiempo frente a la pantalla durante el aprendizaje a distancia. La fatiga ocular puede significar ojos secos e irritados, visión borrosa, lagrimeo e incluso dolores de cabeza.

¿Qué causa la fatiga ocular?

Cuando tanto los adultos como los niños miran las pantallas, parpadean con menos frecuencia, dejando los ojos cansados ​​y secos. Y cuando las personas enfocan a la misma distancia durante un tiempo prolongado, su visión puede verse borrosa temporalmente y los ojos se cansan, lo que puede causar dolores de cabeza.

Es posible que los niños no puedan describir estos síntomas a los padres y pueden parecer irritables e incapaces de concentrarse después de una sesión de aprendizaje en línea. Afortunadamente, hay cosas que podemos hacer para crear aulas virtuales amigables con la vista.

A continuación, presentamos siete consejos sencillos para asegurarse de que la fatiga visual no sea un obstáculo para el aprendizaje a distancia:

1. Coloca la pantalla en el lugar correcto
Mida la distancia entre la pantalla y los ojos de su alumno mientras está sentado. Debe estar entre 20 y 30 pulgadas de distancia.

2. Siga la regla 20-20-20
Configure un temporizador cada 20 minutos para recordarle a su hijo que debe apartar la mirada de la pantalla, idealmente a un objeto a 20 pies de distancia, durante 20 segundos.

3. Reconsidere sus reglas de tiempo de pantalla
Ahora que se le pide a su hijo que use las pantallas mucho más en la escuela, puede ser el momento de reconsiderar las reglas del tiempo de pantalla en los teléfonos, la televisión y los videojuegos. Intente convertir el tiempo de recreación frente a la pantalla en una actividad grupal, como llamar a la familia en Zoom, organizar una noche de juegos con amigos o ver una película juntos. Esto le permitirá monitorear estas actividades y evaluar qué está funcionando.

4. Apague los dispositivos electrónicos al menos una hora antes de acostarse.
El tiempo frente a la pantalla justo antes de acostarse puede tener un impacto en el sueño. Para asegurarse de que sus hijos tengan una buena noche de descanso, intente establecer un toque de queda digital para su familia.

5. Ajuste la pantalla de modo que no haya inclinación.
Mirar la pantalla directamente sin necesidad de ajustar los ojos hacia abajo puede ayudar a reducir la tensión.

6. Baja el brillo y sube el contraste en la configuración de tu pantalla.
Haga coincidir el brillo de la pantalla con el brillo del espacio de trabajo de su hijo. Una buena regla es mirar un fondo blanco en la pantalla de su hijo, y si brilla como una fuente de luz en la habitación, es demasiado brillante. Si parece gris, probablemente sea demasiado oscuro.

7. Limpie la pantalla de la computadora al menos una vez a la semana.
El polvo en la pantalla puede causar tensión adicional cuando su hijo está tratando de leer palabras o enfocarse en imágenes a través de la capa de polvo.

Este es un momento estresante para todos. Estamos utilizando dispositivos electrónicos ahora más que nunca para mantenernos conectados con la escuela, el trabajo, la familia y los amigos. Cuando pueda, trate de tomar al menos 30 a 60 minutos todos los días para estar afuera, jugar y hacer ejercicio


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