Do you work in an office? Chances are, you spend a lot of time in front of your computer. Did you know that the main factor for eyestrain is due to the amount of time we spend looking at digital screens? This is also directly related to the increase in vision problems. When you continually use your near vision, the same eye muscles work constantly, which can tire them pretty quickly. Here are some tips to take good care of your eyes and give them little breaks while you are at work.
Rethink Your Posture and the Position of Your Screen
The first step in keeping your eyes healthy at work is to maintain good posture. To optimize your workspace, adjust your chair so that the screen is placed just a little lower than your eyes. Then, stretch out an arm in front of you. Try to always stay at a one arm’s length from the screen. This way, your neck will be straightened, which will cause the rest of your body to adopt a good posture.
If possible, place your screen perpendicularly to a window. You will benefit from direct light and avoid screen reflections. Seeing the screen more clearly can reduce eyestrain.
Have Healthy Work Habits
To relax the muscles of your eyes, turn them away from the screen from time to time. Here is our best tip: try the 20-20-20 rule. Every 20 minutes look for 20 seconds at a distance of 20 feet. This trick will help your eyes by having them use distance vision. When working at the computer, also make sure that you have good ambient lighting so your eyes do not get fatigued.
During your lunch break, spend time away from your computer screen and your cell phone. Take the opportunity to go out, breathe some fresh air and discover the neighbourhood. Both your eyes and your body will enjoy this well deserved break!
Moisturize Your Eyes
When we look at a digital screen, our eyes tend to blink less, which can lead to dryness. To avoid this, remember to blink more often, and even close them for a few seconds a couple of times during the day. If necessary, use lubricating drops.
Drinking a lot of water is good for your skin and it is also great for your eyes! Make sure to drink one litre of water every day to stay hydrated. Consider bringing a bottle to the office, or leaving a glass of water near your workspace to help you remember to stay hydrated.
Also, if your eyes often feel dry, you might want to consider wearing glasses more often than contact lenses. Contacts have a tendency to dry out the eyes a little more.
Protect Yourself From Blue Light
Screens emit blue light that can be harmful to your eyes in the long term. Frequent exposure to this type of light can cause eyestrain and increase the risk of certain eye conditions, including cataracts and retinal damage.
To reduce the effects of blue light, first adjust the brightness of your screen to match the ambient light in the room. If your office is bright, the lighting should be increased. Consequently, if the room is dark, the brightness should be decreased. There are even apps that can adjust the brightness of your screen according to the time of day and your geographical location in order to reproduce the cycle of the sun.
It is also possible to buy glasses that filter blue light. Different options are available, with or without a prescription. If you do not wear prescription glasses, you could still wear True Blue glasses!
Ultimately, glasses that are adapted to your vision and to your workspace can make a really good difference in keeping your eyes healthy at work. Do not hesitate to ask your team of eye care professionals about eyestrain at work. They will give you personalized advice and help you choose the right lenses that suit your work environment.