How to prevent eye strain and eye fatigue
strain and eye fatigue are very common problems for people who do a lot
of computer-based work. And let’s face it, these days, that’s a lot of
people! As computer-based work has increased—along with Smartphone
use—our eyes are spending more time looking at digital screens and
devices than ever before.
However, there are many things you can do to reduce eye strain and eye fatigue, most of these involve simple adjustments.
1. Get your eyes tested
best way to prevent eye strain and eye fatigue is to make sure that
your eyes aren’t working any harder than they need to be. Extended
computer-work without glasses or contact lenses when your eyes really
need them (or with a prescription that no longer suits your needs) is a
sure-fire recipe for problems.
Book in with an optometrist for a
full eye exam and explain to them how much time you spend in front on
the computer at work and at home.
2. Set up your work station properly
you work in a medium-large sized business, it’s likely there’ll be
someone dedicated to workplace health and safety. Contact this person
and request any information (including diagrams) of how best to set up
your desk and work station.
You may find that you need to do things like:
- change the distance your computer screen sits from your face
- raise or lower your computer screen so it is at the correct eye level
- adjust your desk chair, desk height, and even get a foot rest to make sure you have correct posture.
3. Reduce glare
Any excess glare coming from your computer screen or surroundings will quickly put a strain on your eyes.
To reduce glare, consider things like:
- adjusting the ‘brightness’ setting on your monitor
- buying an anti-glare screen to go over your monitor
- repositioning your computer so you are not looking at bright walls or windows behind the screen
- closing blinds or curtains so that you minimise light coming from outside.
4. Adjust the display settings on your computer monitor
might sound obvious, but many people put up with far-from-ideal display
settings on their computer monitor, which could be contributing to eye
strain and eye fatigue.
In particular, look at adjusting the:
- brightness setting
- colour temperature.
well as these, you should also consider changing the text and font size
of documents, such as Microsoft Word, so you can easily read them
5. Exercise your eyes and blink more
reduce eye fatigue you should look away from your computer screen
approximately every 20 minutes and look at something in the distance,
for example out a window, for at least 20 seconds.
cause us to reduce the amount of blinking we naturally do, so if you
feel your eyes becoming dry and irritated, try to remember to blink more
when staring at your screen.
6. Take regular breaks
regular breaks is not only good to relax and reset your eyes, it’s also
recommended as a general workplace health and safety practice for your
Try to stand up every 30-60 minutes. You can walk to
the photocopier, the kitchen for a cup of tea, or take the opportunity
to walk over to a work colleague and talk to them face-to-face rather
than sending an email. Regular breaks can work wonders for eye strain
and eye fatigue.
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