How to reduce eye strain if you are constantly working at the computer

Eye fatigue, loss of concentration, muscle tension, headache - all this can be the result of prolonged sticking on the monitor screen. Of course, we cannot refuse to use computers and laptops, but we are quite capable of reducing their negative impact on our health. To do this, you just need to adhere to a number of rules and perform a few elementary exercises. This is what the publication recommends.

Observe the 20-20-20 rule

Following this rule, every 20 minutes you should be distracted from the monitor screen for 20 seconds and turn your attention to an object 20 feet (6 meters) away from you. To comply with this rule, there is even a free web application that will remind you to rest your eyes every 20 minutes. It is named and can be used with Chrome, Firefox and Safari browsers.

Adjust the position of the monitor

The monitor screen should be 45–70 cm away from you. In this case, the eyes should be at the same level with its upper part. If there is no way to adjust the height of the screen, you can put simple books under the monitor in a hard flight. Lowering or raising the chair should also help. The main thing is that the center of the screen is always 15–20 degrees below eye level.

Adjust the size and color of the text

There is one good rule of thumb to follow: text should be three times the smallest size that you can see at a standard 50-75 cm distance from the screen. As for color combinations, black text on a white or slightly yellow background is perceived best. … Other options with dark text on a light background will also work for most users. The main thing is to avoid combinations with low contrast of text and background.

Take care of your eyes

If you wear contact lenses, your eyes strain harder when using a computer. Ditching your lenses in favor of glasses at least once or twice a week will help reduce stress. If you only wear glasses, try adding an anti-reflective coating. Regardless of the use of vision correction tools, do not forget about eye drops to prevent eye fatigue and dry mucous membranes.

Adjust screen brightness

To reduce eye strain, the brightness of the monitor screen should match the brightness of the surrounding light. You can adjust the desired backlight level by focusing on the white background of the text page. If it looks like a light source in a room, then the brightness is overestimated. When it appears gray or faded, it is probably worth raising the brightness a little.

If you are sitting by a window or if there are too many reflective objects in the room, you can resort to using special anti-glare filters that are fixed directly over the monitor screen.

Adjust color temperature

Most monitors allow you to manually adjust the color temperature. In dark rooms, it is better to use warmer (yellowish) tones, and in good lighting, colder (blue) tones. The easiest way to optimize your monitor's color palette is to use F.lux. This program automatically adjusts the temperature based on the time of day and ambient light. It is available for Windows, Linux and Mac.

For Android, there are a number of similar tools that allow you to activate the blue light filter and apply other settings to reduce eye strain. There are no such applications for iOS, since third-party developers cannot duplicate the system night mode. For iPhone and iPad users, all that remains is the application for eye gymnastics and vision tests.