Tips On How To Prevent Digital Eye Strain At Work

Updated on August 30, 2019

These days, millions of people can’t even imagine their work, entertainment, and communication with loved ones without using technology. According to the latest statistics, Americans spend at least ten hours in front of screens. Could we expect anything different? You wake up, and the first thing you see is your phone screen. You keep staring at the screen during working hours. And you don’t give your eyes to rest even in the evening. Instead, you are texting, swiping, or watching Netflix. 

Technology is fun and useful, but sometimes you need to limit using it in order to prevent short-term and long-term consequences. Digital eye strain is one of the many implications of too much screen time. 

Researchers have found that people blink less when they use computers and phones. It makes their eyes more dry and irritated and causes eye strain. The list of the symptoms of this condition includes increased sensitivity to light, difficulty concentrating, headache, blurred vision, burning, and itching eyes. You may also experience pain or strain in the back, shoulders, and neck. If you need to use a computer for your work, learn how you can prevent eye strain:

Find the right glasses

Some jobs imply staring at the screen for at least eight hours a day. Even if you have good eyesight, you shouldn’t just hope for better. Your eyesight might deteriorate with time if you do nothing to protect your eyes. Make an appointment with an ophthalmologist in order to determine if you need special eyewear. Only a qualified doctor can prescribe you Oakley protection glasses, lenses, and even an eye therapy. 

People who wear contact lenses should give their eyes a break by switching to glasses from time to time. 

According to the American Academy of Ophthalmology, you should check your eyesight every two years (in case you don’t have any problems with your eyes). Check it every year if you have myopia or hyperopia.

Take a break 

If you want to prevent eye strain, you should change your habit of working without breaks. Find a computer program or an app that will remind you to take a break every half an hour. Also, apply a simple 20-20-20 rule. Make sure to look twenty feet away for about twenty seconds every twenty minutes. During the break, you can also rub your closed eyes or wash your face with cold water in order to relax the eyes. 

Find a space on your desk for a green plant. According to research, plants in the office can lower blood pressure, improve reaction times, and increase attentiveness. You can also focus on it when your eyes need some rest.

Every two hours you spend using devices, take a break for at least 15 minutes. 

Adjust your screen

The digital device you are working with should be placed at the right distance and correct position. The ophthalmologists recommend keeping the screen at the level of your eyes (or a bit below them) at arm’s length. 

Make sure your screen is not too bright. It shouldn’t be brighter than the surroundings. Also, feel free to adjust text size in the settings.

Use eye drops

As stated above, the main problem that causes digital eye strain is that people don’t blink as much as it needed when working on computers. If your eyes are dry and irritated, consider using eye drops to prevent the symptom from occurring. 

Air the room

Spending eight hours in the office that has poor air quality can also cause eyestrain. If you use fans and heating units, turn them down from time to time. Also, you can improve the air in your office with a humidifier. Consider relocating to another place with better air quality in case nothing helps to improve the situation in your current office. 

Limit screen time

If you can’t avoid working long hours on your computer, at least try to limit your screen time at home. For instance, reading a paper book will benefit you more than reading on your tablet or phone.

The bottom line

Eyestrain doesn’t only make it impossible to work, but it also leads to sleep disturbances, cataracts, age-related macular degeneration, and long-term problems with your retina. Maintaining eye health can help you prevent a lot of vision problems in the future.

If you spend more than three hours in front of the screen on average, learn more about the prevention of eye strain. Make an appointment with your doctor in order to get a prescription for glasses, special lenses, or eye drops. Make sure to take breaks and apply the 20-20-20 rule. Also, make some adjustments to your screen and air the office frequently in order to give your eyes some rest. Take care of your eyes and you will feel so much better at workplace! 

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