The COVID-19 lockdown has confined people to their homes, prompting many to embrace the perks of working remotely. The convenience of not having to wake up early, dress for the office, and commute has been a welcome change for many, as they can simply log in and start their workday.
However, the reality of working from home is not as effortless as it seems. Remote work often extends beyond regular office hours, leading to longer working days. Even when not occupied with work tasks, people tend to spend excessive time on their mobile phones for entertainment during the lockdown.
Prolonged exposure to computer screens or mobile devices can strain the visual system, causing issues like dry eyes, itching, headaches, redness, and other ocular problems. While office environments are typically designed with proper lighting and technology to minimize eye strain, the home setup may lack these ergonomic adjustments, potentially making it less healthy for extended work periods. Here are some effective ways to prevent digital eye strain while working from home.
# Take Regular Breaks
Continuous work for long hours can lead to eye, neck, and shoulder pain. To prevent this, take short, frequent breaks of 4-5 minutes. These mini-breaks help relax your eyes, reduce discomfort, improve productivity, and enhance focus on tasks.
# Optimize Lighting
Proper lighting in your workspace is crucial to minimize eye strain. Excessive light from sunlight or interior lighting, as well as dim lighting, can stress your eyes and cause vision problems. Ensure your workspace has balanced lighting to reduce eye strain.
# Adjust Your Screen Position
Set your computer or laptop screen at or slightly below eye level (approximately 30 degrees). This reduces eye strain and prevents neck and shoulder pain by minimizing the need to bend or tilt your head.
# Use an Anti-Glare Screen
Anti-glare screens help reduce the extra light reflecting off your computer or laptop. While workplace lighting is adjustable, working from home may expose you to excessive glare. Use curtains or dimmer lights to reduce sunlight, or consider fitting an anti-glare filter to your screen.
# Increase Font Size
Using larger font sizes reduces the need to strain your eyes while working. Bigger fonts require less focus, especially when reading long documents. Opt for black text on a white background for optimal comfort and readability.
# Blink More Often
Frequent blinking moisturizes your eyes and prevents dry eye symptoms. Many people forget to blink during long work hours, leading to dry, itchy eyes and fluctuating vision. Aim to blink 10-20 times per minute to keep your eyes hydrated and reduce strain.
# Wear Prescription Glasses
Prolonged eye strain can lead to issues like lesions or cataracts. Wearing prescribed glasses while working helps reduce strain and allows comfortable screen viewing, especially if you use bifocal or multifocal lenses.
# Perform Eye Exercises
Strengthen your eye muscles and reduce the risk of conditions like myopia or astigmatism with regular eye exercises. Follow the 20-20-20 rule: every 20 minutes, look at an object 20 feet away for 20 seconds. This relaxes your eyes and reduces fatigue.
# Consider Computer GlassesComputer glasses are designed to reduce eye strain, blurred vision, and digital glare. Their anti-reflective coating eliminates reflections from the lenses, providing a more comfortable screen-viewing experience and reducing headaches.
# Maintain Proper Device Distance
Holding devices too close to your eyes increases the risk of eye strain. Keep digital devices 50-100 cm away from your eyes. For smaller screens, increase the font size to ensure better readability without added strain.