With the rise of digital work, our eyes are under more pressure than ever. Long hours spent in front of a screen can lead to a variety of visual problems, such as eyestrain, dry eyes, and headaches. Adopting appropriate strategies is essential to preserving our visual health.
Follow the 20-20-20 rule
The 20-20-20 rule is one of the most effective techniques for reducing eyestrain. This method involves taking a break every 20 minutes, staring at an object around 20 feet (6 metres) away for at least 20 seconds. This allows your eyes to rest and reduces the tension accumulated by staring at the screen.
Adapt your workstation
A well-designed work environment can make a big difference to your eye health. Here are a few tips for optimizing your workstation:
- Screen position: Place your screen about 50-70 cm from your eyes and ensure the top of the screen is at eye level or slightly below.
- Brightness and contrast: Adjust the brightness and contrast of your screen to make it comfortable for your eyes. Avoid reflections on the screen by adjusting its angle or using an anti-reflection filter.
- Lighting: Make sure the ambient lighting is sufficient but not glaring. Use desk lamps with indirect lighting to avoid reflections and glare.
Blink regularly
When concentrating on a screen, we tend to blink less often, leading to dry eyes. Try to remember to blink regularly to keep your eyes hydrated. You can also use lubricating eye drops to help prevent dryness.
Take frequent breaks
In addition to the 20-20-20 rule, taking regular breaks is essential to stand up, stretch, and look away from the screen. Try to take a 5-10 minute break every hour to reduce muscle and eye strain.
Maintain good hydration and nutrition
Hydration plays a crucial role in eye health. Drinking enough water helps prevent dry eyes. Moreover, a diet rich in vitamins A, C, E and omega-3 can contribute to eye health. Include carrots, spinach, fish and citrus fruits in your diet to support your eyes.
Regular eye exams with your optometrist
Even if you don't have any vision problems, it's important to see an optometrist regularly for a complete eye examination. Early detection of eye problems can help prevent long-term complications.
Protecting your visual health at work requires good practice and adjustments to your working environment. By adopting the strategies mentioned above, you can reduce eye fatigue, prevent visual problems and maintain healthy vision, even after long days in front of a screen. Take care of your eyes. They are one of your most valuable assets for working efficiently and comfortably.
