Working On Screen For Too Long? Know How To Protect Your Eyes

Living in the age of digitalization, computer and mobile screens have become an important part of our daily lives. If you are working and spending 9 hours daily in front of a computer screen, digital eye strain is for sure hurting your eyes on a larger scale than you can imagine. More than 70% of Americans, who work on the computer on a daily basis complaint about digital eye strain. 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 Digital Eye Strain?

Eye strain is the physical discomfort felt after two or more hours in front of a digital screen and is associated with staring at close to a mid-range fixed distance. The symptoms of Digital Eye Strain include-

  • Red, dry or irritated eyes
  • Blurred vision
  • Eye fatigue
  • Back, neck and shoulder pain
  • Headaches

As we are celebrating National Workplace Eye Wellness Month this March, we are listing here, 5 ways to save your eyes from computers-

1. Adjust Your Workspace

The optimal distance between your eyes and your computer screen is 20 to 24 inches, or about an arm’s length away. The center of your screen should be about 10 to 15 degrees below your eye level. Looking downward is often reported to be the most comfortable for the eyes as well as for the back and neck.

Also Read: Know 5 foods for healthy eyes

2. Use Proper Lighting

A major culprit in causing eye strain is glare. Glare on a computer screen is caused by harsh overhead lighting or light coming from windows, usually directly behind or in front of you. Position your computer screen to avoid glare and use drapes or blinds on windows if necessary.

3. Blink More

It seems simple enough, but we often forget to blink, especially when staring at a computer screen! Consciously make an effort to blink often while working. This will provide your eyes with much-needed nutrients and moisture. If dryness persists, talk to your optometrist about lubricating eye drops!

4. Modify Your Workstation

If you need to look back and forth between a printed page and your computer screen, this can cause eye strain. Place written pages on a copy stand adjacent to the monitor.Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn’t shine into your eyes or onto your computer screen. Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height. The center of your screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.

5. Take Frequent Breaks

Give your eyes a break from the screen by following the 20/20/20 rule. This will help to avoid and relieve digital eye strain. Every 20 minutes, look away from your computer toward something 20 feet away and focus on it for at least 20 seconds.

Concluding it all, give your eyes a break while you in office. Share this article with people who you think should follow these tips. Stay healthy! 

Tags: glasses to protect eyes from computer screen, computer eye strain glasses, eye strain remedies, best monitor settings for eyes

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Janet Fudge

Janet Fudge writes on general health topics for She holds a post-graduate diploma in Public Health with a major in epidemiology. During the outbreak of COVID-19, Janet actively volunteered in vaccination drives throughout the state of Iowa. She lives in Iowa with her husband and two children.