6 Tips for Better Eye Health at the Computer

Computer work has become mainstream in everyday jobs. In 1997, just 49.8% of employed adults used computers at work (US Census Bureau 1999). In a blink of an eye, twenty-five years have passed and today we use computers at work, at home, and on our phones.  The increased screen time translates into digital eye strain and eye problems.

As daily screen time increases both in and out of the office, we can take extra precautions to protect our eyes and reduce eye strain while working on computers. 

1. Check your computer’s Display functions

If you find yourself squinting at your computer every time you turn it on, your monitor may be too bright.  Try to match the brightness of your display to the ambient lighting around you.  Adjust contrast settings for ease of viewing and turn on your “night light” setting under your computer’s “Display” function, which will reduce blue light exposure when the sun sets in your time zone.

2. Back away from your computer

Remember your mom telling you that you are sitting too close to the tv?  The same applies to today’s digital screens. The American Optometric Association (AOA) recommends sitting between 20-28 inches away from your screen.  An easy way to do this is to reach your arm out with your hand outstretched.  If your hand or arm is bent, you are too close to your screen.

3. Check your posture

As in the interconnectedness to all things healthy, the way you sit can affect eye strain.  Sitting in an uncomfortable position can lead to overall tension in your body.  Positioning and centering your monitor(s) at the correct height will allow you to relax your neck. The top 1/3 of the screen should be approximately eye level, and your primary screen should be centered with your body.

4. Take a break

This is the ‘20-20-20 rule’.  Every 20 minutes look at something off in the distance that is about 20 feet away.  Do this for 20 seconds to help relax the muscles in your eyes.  Alternatively, get up and walk around for a minute.  Not only with this give your eyes a break, but it will also give your body a break and promote increased circulations, which is good for overall health.

5. Blink more

Experiencing dry eyes with screen time? Studies show that we do not blink as much when we are in front of screens, which is our body’s natural way of keeping the eyes lubricated. One solution is to simply make a habit of blinking more often. Consider placing a sticky note at the desk that simply reads “blink” as a visual reminder. (Add this to your other desktop virtual reminders: ‘20-20-20’ and ‘take a break.’)

6. Don’t skip your annual eye appointment

If you have trouble viewing your screen even when it’s positioned according to ergonomic guidelines, make an appointment with an optometrist. If you wear bifocals or trifocals, you are probably aware that these change your line of vision, which can create an uncomfortable and awkward neck posture. For this reason, many people opt for computer glasses, which are exclusively used for time behind the screen. If you have advanced vision issues, consider seeking the assistance of an Occupational Therapist who is specialized in treating low vision. There are many assistive technologies, lighting solutions, and accessibility features to explore that can potentially enhance your performance for computer or screen based tasks.

There you go!  Include these habits in your daily work routine. Eye health is important to overall health.  Need help getting your monitors and computer set up right to maximize eye health? Contact The Rising Workplace for an ergonomic assessment of your workspace today at connect@risingworkplace.com or 828-214-7827.