If you are a constant computer user, especially a programmer or writer, you need to protect your eyes. Not only for eye pain due to long time staring, but also for future conditions that might develop in your eyes. Computer Vision Syndrome is the name given to eye problems caused by prolonged computer use, such as eye irritation (dry eyes, itchy eyes, red eyes). Blurred vision. Headaches. With or without using glasses, here are some tips that will protect your eyes when working on your computer or laptop for a long period. 

Digital eye strain and computer vision syndrome can cause a variety of symptoms. Common symptoms include eye strain, blurred vision, and dry eyes. Headaches, difficulty concentrating, and pain in the neck, back, or shoulders are also common. Some people experience burning eyes, increased light sensitivity, and eye fatigue, which makes it difficult to keep their eyes open. Double vision and eye redness may also occur.

These symptoms differ between individuals depending on their visual abilities and screen time. Those with conditions such as astigmatism may have more severe symptoms. Fortunately, there are effective ways to keep your eyes safe from screen-related strain. These techniques are simple to implement and can greatly reduce discomfort.

Blink frequently to keep your eyes healthy while using digital screens. Blinking helps keep your eyes moist and prevents dryness. A sticky note on your screen can remind you to blink frequently. Although it may appear obvious, blinking keeps the eyes lubricated, supplies oxygen to the cornea, and aids in infection prevention. When you’re focused on a screen, you blink less frequently. Make it a habit to blink more frequently, especially when opening emails or waiting for pages to load. You can also use desktop apps that show blinking reminders.

Another useful exercise is rolling your eyes. This technique is useful for stretching the eye muscles and relieving strain, in addition to expressing annoyance. Flexing your eyes by moving them up and down, then left and right 10 times each, helps to relieve strain. While performing these exercises, keep your head straight and your body relaxed.

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2. Get the Right sitting Posture 

Maintaining the right sitting posture for better eye health while using a computer. Sit about 25 inches away from the screen, roughly at arm’s length. Orient your screen so that your eyes are pointing slightly down. This lessens the strain on the eyes. The way your desk is set up can affect your vision. To ensure the proper distance, make sure you can reach the screen with your arm. Maintain the screen four to five inches away from your eyes.

Posture is also affected by your chair. Make sure the lumbar support is adequate. Eye comfort is greatly influenced by ergonomics, particularly when spending a lot of time in front of a computer. The ideal distance between your eyes and your screen is 20 to 28 inches, with the center of the screen being four to five inches below eye level. Put documents on a stand next to your screen if you refer to them often to help you focus instead of constantly glancing away.

3. Always be on a Moderate to Low Brightness

Maintain a moderate to low screen brightness for optimal eye comfort. Modern screens typically have refresh rates of 75Hz or higher, which helps to relieve eye strain. Higher resolutions also make screens appear more lifelike, requiring less effort from your eyes to interpret the images.

Both Apple and Android devices emit a large amount of light. Lowering the brightness can help relieve eye strain, but it will not address screen flickering. Consider purchasing flicker-free monitors to avoid eye fatigue from high-frequency flickers.

‘Night mode’ is also useful during the day, as it reduces blue light levels. However, it does not completely block blue light. Even with ‘night mode’ enabled, it is still necessary to wear 100% blue light-blocking glasses at night.

Change your screen settings to make reading easier. To avoid blue light tones, increase the text size, adjust the contrast, or change the color temperature to a yellowish hue. Experiment with various settings until you find one that works best for you.

4. Use Blue Light blocking Glasses

Blue light-blocking glasses can help reduce eye strain, but not in the way that many people expect. These glasses do not directly treat computer vision syndrome. However, they can help you sleep better by reducing blue light exposure at night. So, while they may be ineffective at work, they are beneficial in the evening. These glasses reduce harmful blue light exposure from prolonged computer use.

These glasses reduce blue light by 50% across the spectrum, focusing on the 455 nm range, which is the strongest wavelength emitted by digital devices and LED lighting. If you spend hours on a computer, wearing computer glasses may help reduce eye strain. These glasses are designed for a computer screen’s intermediate distance, which is approximately 20-26 inches. Some even have multifocal lenses that allow them to easily focus on close, intermediate, and far distances. 

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5. Reduce the Glare

Reducing glare on digital screens can be very beneficial to your eyes. Using a matte screen filter can significantly reduce glare. These filters can be found in computer and cell phone stores. Anti-glare screens help your eyes adjust more effectively, reducing strain. If you wear glasses, make sure the lenses have anti-reflective coating.

Your screen should be the brightest object in the room, so adjust your settings to match the lighting. Dim your screen in a dark room and brighten it in a well-lit one. Office lighting can be too harsh, particularly when using natural light or fluorescent bulbs. Softer lighting, such as LEDs, can help. Blinds and adjusting your screen angle can also help to reduce glare. Dust your screen regularly to prevent light from reflecting off dust particles.

6. Eat Foods that Help with Eye Sights

A healthy diet is the first step toward maintaining long-term eye health. Foods rich in beta-carotene, omega-3 fatty acids, zinc, lutein, zeaxanthin, and vitamins A, C, and E are required. These nutrients promote cell growth, fight free radicals, and soothe eye tissue inflammation.

Flaxseed, fish, and walnuts all contain omega-3 fatty acids, which help to keep the eyes moist. Zinc found in chickpeas, oysters, red meat, and yogurt helps to protect eye tissue.

Apricots, carrots, mangoes, and spinach contain vitamin A and beta-carotene, which improve night vision and overall eye health. Broccoli, kiwi, and strawberries contain vitamin C, which helps to support the blood vessels in the eyes.

Almonds, peanut butter, and sunflower seeds contain vitamin E, which protects your eyes from free radicals. Lutein and zeaxanthin, found in kale, eggs, and corn, improve visual performance and help prevent eye diseases.

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7. Follow the 20-20-20 Rule

The 20-20-20 rule is an easy way to reduce eye strain. Every 20 minutes, gaze at something 20 feet away for 20 seconds. This practice allows your eyes to transition from close to distant focus, giving them a rest. It’s a quick exercise that helps reduce eye strain symptoms by changing the distance your eyes focus on. 

This rule is simple to remember: every 20 minutes of screen time, spend 20 seconds looking at a distant object. Set a timer to remind yourself until it is a habit. Adjusting the amount of time you spend looking away can be beneficial; longer breaks are even better. This method protects your eyes from prolonged computer screen exposure. 

8. Use Proper Lighting 

Make sure your workspace has adequate lighting to reduce eye strain. Dimmer lighting is better for your vision. Close the curtains and use low-wattage bulbs to keep your environment from becoming overly bright. Intense light, whether from windows or indoor lighting, is a common cause of eye strain. When using a phone or computer, the ambient light should be about half the brightness found in most modern offices.

During the day, full-spectrum lighting can be useful. It mimics natural outdoor light, which helps to regulate energy and mood. Full-spectrum lighting also alleviates issues associated with standard LED and fluorescent lighting, such as eye strain and headaches.  

Conclusions 

Protecting your eyes while working on a computer is critical to avoiding eye strain and potential problems. Blinking regularly, maintaining the proper sitting posture, using moderate to low brightness on your screen, wearing blue light-blocking glasses, reducing glare, eating eye-healthy foods, adhering to the 20-20-20 rule, and using proper lighting in your workspace are all ways to protect your eyes. Implementing these tips will significantly reduce discomfort and protect your eyes from screen-related strain.