8 Easy Ways to Protect Your Eyes When You Work at a Computer All Day

It’s impossible to avoid screens these days. You use them for just about everything from work and checking emails, to watching TV and talking to loved ones. We could all do with cutting down on the time we spent staring at screens, but when you need to use a computer for your job, it is not so easy.

If you work with a computer, you’ve probably noticed that your eyes get dry and uncomfortable after several hours of staring at the screen. If unchecked, this can lead to blurred vision, headaches, insomnia, and eye strain, potentially causing lasting damage to your eyesight.

Even though you may not be able to avoid using computers and smartphones to carry out your job effectively, there are some strategies you can implement to reduce the harmful effects. By following these eight tips, you will be able to work more comfortably at a screen while preventing any long term damage to your eyes.

1. Keep Your Distance

If your computer is too close to your face or too far away, your eyes will have to strain more to read what is on screen. The optimal distance is about an arm’s length away from your face.

2. Reduce Glare

Too much natural sunlight coming through the window or overly-bright office lighting can create glare on your computer screen. Glare makes it more difficult to read on-screen text, so your eyes will have to work harder. By taking steps to reduce glare in your office, you will be helping your eyes out a great deal. On sunny days, move your computer away from the light or close the blind to reduce the effect. If your overhead lights are too strong, consider asking your boss to install new lighting or a dimmer switch. If none of these are viable options, you could purchase an anti-glare screen for your computer.

3. Adjust Your Display Settings

You probably never think to touch the display settings on your laptop, but the wrong set-up can do a great deal of damage to your eyes. You may not have noticed that your screen is too bright or too dim for your eyes, and you are unconsciously straining to decipher text. Play around with the settings to find one that works for your eyes. You could also increase font size to make reading easier, or adjust the color temperature for longer-term comfort.

4. Take A Break

Taking a regular break from the screen is not only good for your eyes but also for the rest of your body. Particularly if you are sitting down all day. You should take at least one ten minute break from the screen every hour. Use this time to get some water and stretch any stiff and aching limbs. Your whole body will thank you for it later.

5. Go Analog Wherever Possible

Even if the majority of your job is computer-based, are there any tasks you could accomplish without using a screen? Print out long emails or other lengthy text so you can read them offline without straining your eyes to look at a screen. When you take your lunch break, don’t go straight to your phone as you will be compounding the same problem. Read a book, go for a walk, or chat with colleagues instead. Make it a priority to cut down on nonessential screen time outside of work as well.

6. Blink More

When staring at a screen, people blink one-third as often as they usually do. Blinking is essential for keeping the eyes moist to prevent dryness and irritation. Make a conscious effort to blink more when working to avoid the discomfort of dry eyes. You could even put a sticky note on your workstation to remind you.

7. Exercise Your Eyes

Staring at the same thing for extended periods causes eye fatigue. Exercising the eyes by switching between different distances is important for maintaining the condition of your eyesight. Experts recommend following the 20-20-20 rule, whereby every 20 minutes, you gaze at an object 20 feet away for 20 seconds. This will reduce your risk of eye strain.

8. Get Computer Glasses

One of the most effective solutions to reduce the effects of too much screen time is to invest in a pair of computer glasses. This specialized eyewear is designed to reduce glare, block harmful blue light, and optimize your screen-reading vision for the standard arm-length distance. Visit eyeglasses if you are interested in purchasing a pair of computer glasses.

By following this advice, you can protect your eyesight for longer when working at a computer. But remember, if you are experiencing any changes to your vision or symptoms that don’t go away, you should make an appointment to have your eyes tested immediately.

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