7 tips to take care of your eyes if you work at a computer all day

Fatigue and stress have long been common ailments at the end of a working day. Now, in the digital age, there is a new set of struggles: headache, dry eyes and double vision. These are the unique symptoms of the 21st century workplace, one in which many of us stare at computer screens all day.

As remote working has grown in recent years, the time we spend on screens for our work has also increased. According to a survey by All About Visionteleworkers spend nearly 13 hours a day in front of screens, compared to just under 11 hours for on-site employees.

As this work-related screen time has increased, eye health has become a particular concern. Nearly half of those surveyed said their eyesight had deteriorated over the past two years. Are screens to blame? And, if so, is there anything we can do about it? Read on to learn more about how to take care of your eyes while using your computer.

Common eye conditions associated with prolonged computer use

As computer use has increased over the past few decades, doctors and researchers have studied the effects on our eyes. Three conditions, in particular, have become associated with prolonged time in front of a computer screen.

computer vision syndrome

computer vision syndrome, also known as digital eye strain, is a well-documented problem with a range of symptoms. If you sit at a computer all day, you may experience blurry vision and have difficulty shifting your attention between near and far objects. Headaches behind the eyes are also common, and you may experience other physical symptoms such as neck and shoulder pain.

These symptoms can, of course, come from other types of work, but they are particularly noticeable in computer workers.

Eye fatigue

Eye fatigue is one of the most common symptoms of computer vision syndrome. In addition to the blurry vision and headaches mentioned above, symptoms of eye strain include double vision, eye pain, and general tiredness or difficulty concentrating or focusing your vision. Many people with eye strain also experience an increased sensitivity to light.

Dry eye syndrome

dry eyes are another prominent symptom of computer vision syndrome. Studies have shown that you blink less often when looking at a computer, and this restricts the distribution of tears, drying out your eyes. Your eyes may itch, scratch and irritate, and you may even have a gritty feeling and redness around your eyeballs.

How to take care of your eye health when working on a computer

Although these conditions are common among computer users, that does not mean that they are unavoidable. Here are seven things you can do to reduce eye strain and protect your vision and eye health when working on a computer.

Have regular check-ups with your eye doctor

If you have good vision, you may think that regular visits to an eye doctor are not necessary. However, regular eye exams can help you avoid any problems resulting from working in front of a computer. Your eye doctor may also perform routine tests for other eye health issuessuch as glaucoma or cataracts, as well as vision-related symptoms of diabetes and high blood pressure.

Make your workspace as ergonomic as possible

You may not notice them at first, but your workspace ergonomics can affect your eyes when you sit at a computer all day. First, your computer screen should be 20 to 28 inches from your eyes, with the center of the screen 4 to 5 inches below eye level. If you regularly look at documents while working on the computer, place them on a stand next to the screen so that you do not have to constantly change the focal length.

It’s also important to consider lighting and screen glare, as these can cause significant eye strain. Make sure your room is well lit and your screen is not brighter than the surrounding environment. Tilt the screen away from ceiling lights and use shades, blinds or curtains to reduce glare from windows or sun backlight.

Practice eye exercises

Your eyes are controlled by six different muscles, and like any muscle, they sometimes need a little help to relax and reduce tension. There are a lot of some exercises you can do to help this process and relieve eye strain. For example, try:

• roll eyes: It’s not only useful for bad jokes or irritating colleagues. Rolling the eyes back and forth for about a minute can stretch the eye muscles and reduce eye strain.
• flexing your eyes: Similar to rolling, this involves rapid movements up and down, then left and right. Do each movement 10 times. For this and to roll your eyes, make sure you are relaxed and looking straight ahead.
• Palm: For 2 minutes, gently cup your palms and place them over your eyes. Make sure you can open and close your eyes freely. Staring and blinking in the dark can help reset your vision.
• Flashes slowly: Looking straight ahead, close your eyes for half a second, then reopen them. Repeat this 20 times in a row to refresh your eyes and reduce dryness.

Follow the 20-20-20 rule

This is another eye exercise, and it’s particularly useful for reducing symptoms of eye strain, as it allows your eyes to practice changing focus between different distances. The rule itself is simple and easy to remember: For every 20 minutes you look at a computer screen, stop and stare at an object 20 feet away for 20 seconds. You may need to set a snooze timer for this until you get used to it.

Use blue light blocking glasses

Blue light blocking glasses are a good investment to reduce eye strain, but not in the way many once thought. It turns out that these glasses don’t do much to directly treat the symptoms of computer vision syndrome. However, reduce blue light at night can help minimize disruption to your sleep cycles, helping you rest well (which we’ll explore in more detail below). So while blue light blocking glasses aren’t useful at work, they can be a good choice in the evening.

You can also change the settings on your phone, tablet or other home devices to reduce the blue light on your screen at night.

Eat foods that promote eye health

While some of these habits can produce immediate results, it’s also important to remember to invest in your long-term eye health. It starts with eating foods that support eye health – those that are high in beta-carotene, omega-3 fatty acids, zinc, lutein, zeaxanthin and vitamins A, C and E. These nutrients for eye care can help support cell growth. , limit harmful free radicals and reduce inflammation of eye tissue.

Some best food sources among these are:

• Omega 3: Flaxseeds and flaxseed oil, fish and nuts
• Zinc: Chickpeas, oysters, red meat and yoghurt
• Vitamin A and beta carotene: Apricots, raw cantaloupe, carrots, mangoes, raw red peppers, ricotta cheese, spinach and sweet potatoes
• Vitamin C: Broccoli, Brussels sprouts, grapefruit, kiwi, oranges, raw red peppers and strawberries
• Vitamin E: Almonds, broccoli, peanut butter, spinach, sunflower seeds and wheat germ
• Lutein and zeaxanthin: Broccoli, Brussels sprouts, green cabbage, corn, eggs, kale, nectarines, oranges, papayas, romaine lettuce, spinach and squash

Have a good night

Adequate rest is important for various aspects of your health, including your eyes. Sleep deprivation can exacerbate many symptoms computer vision syndrome, including blurred vision and light sensitivity. Insufficient or insufficient rest doesn’t give your eyes time to heal, so you may wake up with red, itchy eyes from yesterday’s work. Additionally, lack of sleep has been linked to an increased risk of long-term glaucoma.

Tips for better sleep for eye health

Getting restful sleep may seem easier said than done. Try these tips to fall asleep faster and improve your quality of rest:

• Don’t look at your phone or watch TV right before bed.
• Keep your room cool and comfortable.
• Regular exercise.
• Go to bed and wake up at the same time every day.
• Limit alcohol and caffeine.

Eye Strain FAQ