With so many of us using computers at work, computer eye strain has become a major job-related complaint. Studies show that eye strain and other bothersome visual symptoms occur in 50 to 90 percent of computer workers.
These problems can range from physical fatigue, decreased productivity and increased numbers of work errors, to minor annoyances like eye twitching and red eyes.
What is causing eye strain?
Digital screens like a computer, mobile, TV give off few harmful light emission such as x-rays /UV rays. All level of emissions from those digital screens is below the level that causes eye damages. Mobile and Computer Screens will exposure a certain amount of blue lights to our eyes; this is also small when compared to the exposure from the sun. But this leads to retina damages, eye fatigue, discomfort and several eye problems. If you are using digital devices continuously, it will lead to eye strain and causes injuries to nerves in your eyes.
There are few exercises and tips are there to maintain your eyes healthy and protect your eyes from computers and mobile screen:
1. Position your Monitor
Ensure that your screen is placed so that the top of the display is at or slightly below eye level. This will allow you to view the screen without bending your neck. If you aren’t able to adjust the screen height, you can adjust the height of your chair to achieve this positioning, but if this causes your feet to dangle, it is advisable to use a footrest.
2. Reduce Glare on the Screen
Glare is the main cause of eye strain. Use blinds and curtains on windows to control the amount of light entering the room. If glare is caused by overhead lights, use a dimmer or replace light bulbs with lower wattage bulbs. Sometimes you don’t have control over the lighting, like if you work in an office. Consider purchasing an anti-glare screen to put on the monitor to help filter reflected light.
3. Sit at arm’s length away from your computer screen.
They recommend the “high-five test”: if you can’t properly high-five your computer screen (full arm extension is key, people!), you’re sitting too close. The screen shouldn’t be tilted and should be positioned right below eye level.
4. Keep changing your focus
Place any object or pictures next to your screen, for every 10 to 20 minutes turn your eye focus from screen to that object or photographs. It will give a small exercise to your eyes to make your eyes healthy while using computers. IT people can follow this technique to avoid eye strains and other eye-related problems.
5. Have an eye checkup annually
Your eye visual capabilities in day to day life will be different. Check your eyes periodically in best eye hospital so that the doctor can suggest respective lenses to treat your eyesight and reduce the effect computer. He will also recommend various methods of protecting your eyes while you use the computer.
Some useful tips to remember:
- Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.
- Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.
- Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
- Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
- If your eyes are dry, blink more.
- Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.
It’s no surprise that so many individuals suffer from digital eye strain in our modern world. With our reliance on technology and screens, we’ve changed the way we operate on a day-to-day basis–but this doesn’t mean that our vision has to suffer.
Just remember, we can enjoy our technology while having healthy eyesight with proper eye care and routines.