How to protect your eyes while working at the computer

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is harmful to work a lot at the computer, it is even more harmful to rest behind it and take your eyes off just to look at the smartphone screen. You can save the day by doing eye exercises. But who will do the exercises every day? We've compiled a selection of tips to help keep your eyes healthy. And no gymnastics.

To make it easier for your eyes, sometimes it is enough to look around and slightly change the configuration of the workplace or make adjustments to the daily routine. What should you pay attention to?

Illumination

It is important that the screen is not the only light source in the room. When sitting at your computer or watching TV, turn on the lamp. This is another reason to stop working at night.

If you are working with papers or reading (before bed, for example), make sure that the light from the lamp falls on the paper, and does not shine into your eyes. To do this, place the lamp slightly behind you (just so your shadow doesn't get in the way). For your desktop, also choose a lamp that will direct the light not to your eyes, but to the surface.

Glare

A light-flooded room can strain your eyes if your monitor glares. Use diffused light bulbs, anti-reflective monitors, spotlights.

Breaks

When we look at the screen, our muscles work in a static-dynamic mode, that is, they do not relax, but they also do not perform sufficient work for health. Therefore, we need breaks, if not for exercise, then at least for rest.

Take a break from work. Rub your palms together to feel warmth. Place your elbows on the table, rest your head on your hands so that your palms cover your eyes. Close your eyes and sit in this position for a few minutes, you can think of something good. Breathe deeply and evenly. And do this several times a day, preferably every hour.

Try to spend time in front of the screen only when necessary, and relax and have fun without gadgets. This is especially important for children.

Play after work or lunchtime. If it is impossible to tear yourself away from projects and numbers on the screen and you forget about rest, you need to relax after work or at least at lunchtime and force your muscles to move. Games will help in this: tennis, badminton. Hang at least a dart board in your office and leave the darts. You can print a photo of a particularly unpleasant client and make him a target, at the same time relieve stress.

After work - bike or scooter to change focus as often as possible.

Moisturizing drops

Sometimes, after a day of working at the computer, it seems like sand has been poured into your eyes. To avoid this effect, instill moisturizing drops or artificial tears. There are many options in pharmacies, look for preservative-free ones. And don't confuse moisturizing drops with anti-redness drops. The latter can, on the contrary, increase the feeling of dryness.

Indoor air

A good microclimate is what can keep you dry. An air conditioner and a humidifier will help regulate the temperature (18–22 ° C) and humidity (40–60%). If you smoke, smoke away from your work area so that smoke does not float in the room.

Glasses and lenses

For some reason, it is customary for us to have one pair of glasses and one pair of lenses for all occasions. But sometimes, to work at a computer (and for any other work at a distance from the eyes) you need optics that you cannot wear when walking in the city. Don't skimp on your eyes, order as many glasses and lenses as you need for full-fledged work in different conditions.

In summer, wear goggles that protect against harmful UV radiation. They are more expensive, but worth their money.

Blink more often

Blink. When we look at the screen, we blink less than usual. So we don't moisturize our eyes. That is, in addition to the normal indoor climate, it is enough to just blink more often to make it easier for your eyes. For example, every time you open a new tab.

Rule 20-20-20

This exercise is so easy and enjoyable that you will definitely do it. Every 20 minutes, look for 20 seconds at an object 20 feet away. Or look out the window and look at something.

Monitor position

Much depends on the position of the body at work and on the quality of the technique. What can you do to make it easier for your eyes?

• Position the monitor correctly, that is, at arm's length with the top of the screen at eye level. Adjust the seat height if necessary.
• Set up your monitor. Find the instructions and set the brightness and contrast values that are convenient for you.
• Wipe the monitor. The more dust and smudges, the more glare and less contrast, the worse your eyesight. So don't forget about wet wipes at least once a week.

Document stands

If you have to work with the screen and printed documents at the same time, keep the papers on stands. Remember, at school there were such for textbooks? The point is to strain your neck less and not lower your eyes.

Follow these simple rules and it will be much easier to maintain good vision.