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To prevent computer-related eye strain, organize your workspace to minimize glare, adjust screen brightness, position the screen at a comfortable distance and level, take breaks every 10 minutes, and get an annual eye exam.
Computer-related eye strain is a common complaint in the workplace, as many employees spend entire shifts in front of a computer without interruption. In addition to causing eye strain that can lead to squinting, dry eyes and general discomfort, prolonged periods of staring at a monitor can also lead to other physical stresses if the environment is not ergonomically arranged. Always configure your workspace to protect your eyes, along with the rest of your body, as it will keep you healthier and more productive. There are a number of steps you can take to do this so you don’t feel fatigued and tired when you get home from work.
For starters, make sure your workspace is organized in a way that keeps you comfortable. The ambient light level should be low and diffused, without glare. Keep windows to the side, rather than directly in front or behind, to minimize glare.
Adjust the brightness of your computer screen; Your screen lighting should match the general light level in the room, without being too bright or too dim. Try viewing a blank word processing document and looking at the screen. If the white of the page is bright, the screen is too bright, but if it looks dirty, the screen is not bright enough.
Set up your desk so that the screen is about 20 to 26 inches (50 to 66 centimeters) away from you and slightly below eye level. If you work with paper documents, protect your eyes by keeping them level with your computer screen so your eyes don’t have to constantly readjust.
During the working day, look away from the screen to a distant point approximately every 10 minutes. Every half hour, take a complete break, stepping away from the computer to walk and stretch. This will protect your eyes and body, preventing you from slumping into poor posture, which can lead to back pain and repetitive stress injury. Make sure you blink frequently and use artificial tears or eye drops if your eyes start to feel dry. If the screen is hard to read, try resizing the text or changing the resolution to make it easier.
You should also protect your eyes by getting an annual eye exam if you work with computers. During your exam, an optometrist can check the health of your eyes and talk to you about ways to protect them at work. You may, for example, need a special prescription for glasses for computer work. Even an annual eye exam detects any serious problems with your optical health early.
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