As continued lockdown and restrictions have people spending more time at home and increasing their screen time, eye health experts are becoming increasingly concerned about an indirect consequence of the COVID-19 pandemic: computer vision syndrome.
Spending less time in front of your computer seems like the simplest solution for digital eye strain, but if you’re working from home, that might not be a viable option for you. If you have no choice but to spend eight hours in front of the computer every day, there are some actions you can take to give your eyes a break and reduce the screen’s negative
impact.
Maintain Good Posture
You may not realize your posture and eyes are connected, but maintaining the proper sitting position while you work is actually the first line of defence against eye strain.
When you sit down at your computer, make sure your feet are flat on the floor and your wrists are slightly elevated, rather than resting on your keyboard. Your screen should be positioned just below your natural line of sight
Change Your Lighting
Even if your screen is backlit, the proper room lighting matters. If it’s too bright or too dim, it can lead to increased eye strain and headaches. Your screen should be bright enough so you don’t have to squint, but not too bright that it looks like the screen is illuminated. It’s also important to reduce glare.
Increase Your Font Size
If you notice yourself squinting to try to read the text on your computer screen, increase your font size. This can reduce some of the stress on your eyes and prevent unnecessary strain. If it’s within your budget, you can also opt for a bigger monitor, which naturally increases the size of whatever you’re working on.
Blink More
Blinking is typically considered an involuntary action. But when you’re in front of the computer screen all day, you should make a conscious effort to blink more. A lapse in blinking can lead to dryness, irritation, reduced vision, discomfort, and a loss of concentration, which can ultimately result in reduced efficiency.
Take Frequent Breaks
You also need to give yourself frequent breaks. Most experts recommend going by what’s called the 20-20-20 rule – every 20 minutes, divert your focus to something that’s 20 feet away for 20 seconds. If you can, step away from the computer and get a glass of water or go outside for a few minutes.
Block Blue Light
Blue light is everywhere, even in sunlight, but computer and phone screens contain significant concentrated amounts that are difficult for your eyes to filter out. Prolonged exposure to blue light can lead to eyestrain, headaches, and can negatively affect your sleep. Wearing blue light glasses when looking at screens or utilizing built-in blue light filters, which are now standard on most computers and smartphones. If you wear prescription glasses, you can also opt to include blue light blocking technology
right into your lenses.
Make Sure Your Prescription Is Correct
If you wear glasses, make sure your prescription is up to date. Wearing the incorrect prescription can cause eye strain on its own. When combined with excessive computer use, it can exacerbate the issue. You also need to make sure the glasses you’re wearing are right for the job. For example, if your glasses are meant for distance vision, they might not provide the clarity you need to view your computer screen. You might need more than one pair of glasses for different tasks, or you may benefit from upgrading your current lenses
to ones that are specifically designed for working on the computer.
Create Technology-Free Zones
If you spend the entire day working on the computer, getting in bed and scrolling through social media until you fall asleep won’t do your eyes any favours. Once you’re done for the day, truly unplug. Read a book or spend some quality time with family members without your phone.
Useful sources & Information:
Some of the information sourced for this article was originally published on the link below. If you would like to access this and further information in more detail please follow the link below –
https://www.verywellhealth.com/digital-eye-strain-work-from-home-5077257
You can join our live webinar titled ‘Tips to Avoid Eye Strain Whilst Working from Home’ on Thursday 18th February 2021 at 12pm. Please use the following link to register your attendance: https://attendee.gotowebinar.com/register/3192618241473346061
If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.
If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.