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Top 10 Tips to Reduce Eye Strain from Computers

You may not know, but using the computer is usually harming your eyesight. Eye strain (Eyestrain) is a condition associated with long-term computer use.

Office Health By Himanshu Sharma / Mar 03, 2014

Eye Strain and Computer Screen

Most of us spend hours in front of a computer monitor, but take our vision for granted every day. You may not know, but using the computer is usually harming your eyesight. Eye strain (Eyestrain) is a condition associated with long-term computer use.

Take Frequent Breaks

When you have a job that requires you to do computer work throughout the day, it is important for you to take frequent breaks. Try for a short break (say 2 minutes) at least every hour, or you can look at a far-away object for a minute before you resume work.

Blink More Frequently

Move your eyes frequently, blink frequently while you work looking at your computer screen. The game of ‘look near, look far’ can help prevent eye strain. The idea is not to keep eyes fixed, but working your extrinsic eye muscles throughout the day.

Make Workstation Adjustments

Small things can make a big difference. Place your feet on the floor and ensure that your monitor is about 15 to 20 degrees lower than your line of sight. Moreover, there should be a distance of at least 20 inches between your eyes and the monitor.

Give Eyes the Rest They Need

We tend to blink less while we work on a computer. As a result, our eyes may feel dry. Get away from the computer at least every hour and blink eyes as many times to re-wet them and prevent eyestrain.

Eye Massage

You can use palming to relax the eyes. Create heat in your hands by rubbing your palms and place them on your eyes. Do the exercise for a few minutes and rest for a couple more minutes with your eyes closed.

Sun Protection

Protect your eyes from the sun. If you are stepping outdoors during the day, make sure you have sunglasses that keep damaging sunrays away from your eyes.

Anti-glare Screen

Check your computer screen for glare; glasses designed specifically for computer use may be appropriate. Make sure your computer has an LCD (liquid crystal display) screen that can create more glare. Besides, look for glaring objects behind you such as lamps, reflective mirrors or windows and move them.

Adjust Brightness

Every computer comes with brightness/contrast settings. Adjust your computer screen settings to reduce eyestrain. Moreover, light your workshop properly as eyestrain can occur if you work in a dim space.

Get Your Eyes Checked Regularly

As a preventative measure, maintain regular annual physical and eye exams. Get your eyes checked regularly by a qualified optometrist. You must get your eyes checked if you wear spectacles or use contact lens.

Get a Good Night’s Sleep

Sleep deprivation can affect your health in ways that may surprise you. Get enough sleep; fatigue will cause undue strain on the eyes. Your eyes need rest; make sure you get at least 8 hours of a good night's sleep every day.


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