How to avoid Eye Stress while working on Computers?
In the olden days, people were very healthy and strong, because everyone were hard working. Now in the present world, things have changed i.e., as our generation is moving forward with Technologies, the work what we do is becoming less and the people are becoming lazy day by day and we depend completely on machines.
As we all know that, in the present generation, without computers, we cannot even work for a single day. This tells us that, we need to sit in front of computers for at least 6-8 hours, which could affect our eyes and which in turn leads to many health issues. Hence, we need to avoid eye stress while working on computers.
- Choose a monitor that tilts or swivels, and has both contrast and brightness controls.
- Arrange workstations and lighting to avoid reflected glare on the display screen or surrounding surfaces.
- Reorient the workstation so bright lights from open windows are at right angles with the computer screen.
- Set the computer monitor for dark characters on a light background; they are less affected by reflections than are light characters on a dark background.
- Sit about 20 inches from the computer monitor, a little farther away than reading distance, with the top of the screen at or below eye level.
- Adjust monitor angle and/or lighting to reduce neck/eye strain; adjust screen intensity for sharper images.
- Place your screen and document holder at the same distance from the eye to avoid frequent refocusing and movement of the neck or back.
- Take periodic rest breaks, and try to blink often to keep your eyes from drying out.
Other techniques for reducing eye-strain:
- Take a break – Use the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.
- Blink frequently – Do not forget to blink periodically. Staring at computer screens can dry our eyes and cause redness and irritation.
- Try massage or eye cupping – Massaging the area around the eyes will help relax the muscles and can be very comforting. Rub your hands together to create friction and warmth, then gently cup your palms over your closed eyes and rest them.
- Trace an imaginary figure of eight with your eyes-This exercise helps to strengthen your eye muscles and increase their flexibility, making them less prone to injury and high pressure.
Imagine a big number 8 on the wall in front of you, turned onto its side. Use your eyes to trace this number 8, without moving your head. Keep doing this for a minute or two.
If you’re having difficult imagining a sideways number 8, try actually drawing one on a large piece of paper and sticking it on the wall. You can trace this with your eyes instead
- Consider computer glasses: Computer glasses are prescription eye-wear that are specifically designed for computer work. They allow you to focus your eyes on the distance of a computer screen, which is generally farther away than reading material. Computer glasses optimize your eyesight when you’re looking at digital screens and help to reduce glare. If using contact lenses make sure lenses have UV protection.
- Wear Sunglasses: Wear sunglasses outdoors.
- Clean your screen: Cleaning your screen removes electrostatic particles that may be emitted from the computer screen. These particles can push dust toward your eyes, causing irritation and strain. Cleaning your screen can also reduce glare. You can also wipe down your screen daily with an anti-static solution sprayed onto a cloth.
- Keep your monitor bright – This reduces the flicker rate of the computer and reduces fatigue. Flickering can lead to eye-strain and headaches. Also, a bright monitor causes your pupil to constrict, which results in a greater range of focus. This reduces the need for your eye to accommodate and enables you to work longer and with more comfort.
- Adjust your screen resolution – Make sure your monitor has a high-resolution display. A higher resolution produces sharper type and crisper images, reducing eye strain.
- Take vitamins & minerals: Opt for a vitamin that offers key antioxidants & ingredients that’ll help improve health of eye & reduce eye strain. These include-Vit. A,C & E with B-complex & zinc.
- Eye check-up: Have your eyes checked yearly
-Source: OSHA, Washington, DC; American Academy of Ophthalmology, San Francisco