Computers and phones make our lives much easier, it’s undeniable. It’s also true that too many of us use these devices a colossal, sometimes unhealthy amount, for both work and entertainment. But if you have a job that requires you to look at the screen several hours at a time, it might have a negative impact on your health. You might experience headaches, and it could even lead to eye strain.
It’s imperative, then, you protect your eyes from computer screens and smartphones. It might help you to prevent eye problems and improve your quality of life. Today, we’re here to help you to understand the preventative measures you can take to protect your eye when you’re working on a computer all day long.
Take Regular Breaks
Staring at the screen in front of you for long periods of time, quite simply, isn’t good for your eye health. You might start feeling uncomfortable and have a hard time focusing. So, you should take plenty of breaks throughout the day.
One of the techniques that might help you is the 20-20-20 rule. How does it work? It’s rather simple. After 20 minutes of screen time, you should take a 20-second break and look at an object that’s 20 feet away. That could help your eyes to readjust and relieve any strain that you might be experiencing.
And even though these short breaks can be effective, you should also take breaks that are longer. Have lunch, make yourself a cup of coffee or go for a short walk. It might help you to become more productive; it will certainly reduce eye strain.
Practice Eye Exercises
Performing simple eye exercises can help strengthen your eye muscles, improve focus and prevent digital eye strain. Here are a few that can help:
- Palming: Rub your palms together until they are warm and then place them over your eyes. Relax and breathe deeply for a few minutes.
- Eye massage: Using your fingertips, massage your temples, forehead, and the area around your eyes in a circular motion.
- Focus Shifting: Sit in a comfortable position and hold your thumb in front of your face at arm’s length. Focus on your thumb, then shift your gaze to an object in the distance. Repeat this exercise 10 times.
- Eye Circles: Sit relaxed and move your eyes in circular motions clockwise, then counterclockwise. Do this exercise 5-10 times.
- Figure 8s: Imagine the number 8 in front of you. Trace the figure with your eyes, moving up and down and side to side. Repeat 5-10 times.
- Near and Far Focus: Hold your thumb in front of your face and focus on it, then move it away from you until you can no longer see it. Bring it back in focus and repeat this exercise 5-10 times.
- Side to Side Viewing: Look to the left and hold for a few seconds, then look to the right and hold for a few seconds. Repeat this exercise 5-10 times.
Use Eye Drops
Over-the-counter artificial tears or lubricating eye drops can help alleviate dryness and irritation caused by prolonged computer use. Consult with an eye care professional to determine the best type of eye drops for dry eyes. However, problems with your vision should be addressed as soon as possible, and an ophthalmologist could help you to uncover the cause.
Ensure You Have Proper Lighting
Bright light is one of the most common causes of eye strain. So, you should make sure that your workspace is well-lit but not too bright. Less artificial light in the room might be better for your eyes and make it easier for you to focus on your tasks, whilst increasing the flow of natural light in your office can help, too.
Avoid the use of fluorescent lighting as much as possible. Instead, if your office isn’t blessed with plenty of windows, you might want to equip your workplace with LED light bulbs. These are designed to imitate natural light and might be able to last for much longer than other types of lighting.
Adjust The Settings Of Your Screen
The screen you use is another factor that can impact your eye health. To improve your eyecare, invest in the best quality screen that you can afford and look for a high resolution. Then, you should adjust the computer settings. Finding a suitable font size and adjusting brightness could help you to prevent eye strain and improve your overall well-being.
It’s also important that you minimise the glare of the screen. When you’re working, make sure that you’re not facing reflective surfaces or direct sunlight. Avoid using your screen in the dark at all costs. Those who are wearing glasses might also be able to get an anti-glare coating for their lenses and work with no obstacles in their way.
Height Matters, Too
The optimal height for a computer screen to avoid digital eye strain is typically at or slightly below eye level. This position helps to reduce the strain on the neck and eyes, as it allows the eyes to gaze downward at a comfortable angle. When the screen is set too high, it causes the eyes to strain upwards, which can lead to discomfort and fatigue.
Experts recommend positioning the top of the screen at or slightly below eye level, ideally about 20-28 inches away from the eyes. The screen should also be tilted slightly back, so that it is perpendicular to the line of sight. This position provides a comfortable viewing angle and reduces the risk of eye strain, neck pain, and posture problems associated with prolonged computer use.
Try To Blink More
Even though this might seem like a piece of unnecessary advice, it needs to be said; try to blink more. You might not realise it, but when you’re staring at the screen, you might tend to blink less than usual. That might make your eyes dry out quickly and potentially lead to headaches.
Protect Your Eyes From Blue Light
You probably know that you should avoid blue light before you go to sleep. However, it could also be damaging to your eyes throughout the day. To reduce your exposure to blue light, you might want to invest in specialist glasses that block out the nefarious elements of that light. That said, most devices now also offer the option to adjust the blue light exposure in the settings. Rejoice!