Work from home has become the new normal, and the amount of time you spend on computer screens has increased dramatically. Your work obligations often prohibit you from restricting your time in front of the computer and demand intense concentration on digital screens. It can adversely affect your eyes, leading to computer eye strain.
Computer eye strain refers to eye strain caused by the increasing use of laptops and computers for work and the brightness of your monitor screens. Now, we coders do coding at our office too, but we also get breaks there where we talk to our peers as well as there are many sources of natural lights in most offices. These reduce the chances of computer eye strain. But at home during this pandemic, we have to sit for long hours staring at our computers since our meetings also happen there. We also do more online shopping and for entertainment, computer or mobile are also the best options currently. One disadvantage is also that we feel uncomfortable when doing our side-projects as well.
First, let us look at some of the common signs of computer eye strain include:
- Blurry vision
- Reduced focus and concentration
- Headache
- Eyestrain
- Dry eyes
If you feel any of the above symptoms, then it is not only bad for your eyes, but also for your mental health. Here I present 5 ways to get rid of this problem:
Blink and refresh your eyes
Blinking frequently helps in refreshing and moisturizing your eyes. Blinking produces tears and mucus across your eyes and hydrates them. However, many people blink less than usual when working at a computer. When you blink less, the tears in your eyes evaporate, resulting in eye strain and dry eyes. So, train yourself to blink after writing a few lines of codes & reading a few paragraphs on your screen and reduce your chances of eye strain. A 2009 study has proved that increased blinking rate reduces symptoms of computer eye strain. The blink rate should be more than 11 times per minute.
Adjust the lighting
Computer eye strain can be caused if your light settings are not adequate. It can be caused either by excessive brightness or dim lights; hence there needs to be a balanced light setting. For example, keep the lights softly lit at night (don't work at night) and use natural lighting in the morning if possible. Avoid working under bright florescent lights because it increases the pressure in your eyes. Maintaining balanced lighting can reduce the pressure in your eyes, thereby reducing the chances of computer eye strain.
Adjust your monitor settings
It is important to ensure that you are looking at your computer at the correct distance. Your screen should be an arm’s length away from you, and the top of the screen should be at the level of your eyes. Even the handheld digital devices like mobiles and tablets should be read at below eye level. You also need to adjust your screen settings and minimize the glare from your screens. Adjust the display, contrast, brightness, text size, according to your comfort to reduce eye strain. You can also install an anti-glare screen protector to prevent the harmful blue rays from reaching your eyes.
Exercise your eyes
Your eyes form an important part of your body and need adequate care. It is crucial to prevent computer eye strain by practicing some eye exercises. To begin with, you can practice rubbing your eyes every two or three hours in a circular motion to maintain the blood flow in them. You should also use the 20-20-20 screen rule, look 20 feet away for 20 seconds every 20 minutes, to give your eyes a break. It will help if you imbibe specific eye exercises like rotation and relaxation in your regular exercise routine. These exercises are simple and effective ways to reduce computer eye strain. An easy and simple eye strain remedy I found on the internet is to take occasional breaks from your work, rub your hands, and place the warm palm against your eyes for 30 seconds.
Use computer glasses
Consult your doctor to understand if you need computer glasses to reduce eye strain. Computer glasses come with a UV blue coating which reflects the harmful digital blue rays away from your eyes. They reduce your exposure to the blue light and help in reducing eye strain. Moreover, they are as comfortable as your regular glasses and come with a special tinted coating to protect your eyes.
Computer eye strain has become a common condition during the pandemic (before the pandemic, it was already more than 50%), with excessive use of digital devices. Maintaining your eye health is the key to remaining healthy in the future and avoiding any severe vision problems. With the tips mentioned above, you can eliminate computer eye strain by making changes in your daily habits and the surrounding environment. So, follow these tips and maintain healthy eyes and vision.
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