In today’s digital age, many people spend hours working on a computer or using mobile devices without considering the strain it puts on their bodies, especially their eyesight. Long hours of screen time can cause eye strain, headaches, neck pain, and even dry eyes. By following a few simple eye care tips for summer (or any time of year), you can help protect your vision and keep your eyes healthy while working on a computer.
1. Take Breaks: The 20/20/20 Rule
How to keep your eyes healthy while working on a computer starts with regular breaks. Eye strain is a common issue caused by extended screen time, but you can reduce it by following the 20/20/20 rule. Every 20 minutes, look at an object 20 feet away for at least 20 seconds. This simple habit helps your eyes refocus and relax, preventing discomfort and promoting eye health. Additionally, take time to roll your eyes clockwise and counterclockwise to reduce tension.
2. Position Your Monitor Correctly
To minimize eye strain, ensure that your screen is positioned correctly. The top of your monitor should be at or slightly below eye level to prevent neck strain. If you can’t adjust the monitor, you can adjust your chair height, but be sure your feet are flat on the floor. If they aren’t, use a footrest for proper posture. This setup helps your eyes stay aligned with the screen and reduces unnecessary eye strain.
3. Reduce Glare on Your Screen
Glare is one of the most common causes of eye strain. To protect your eyesight, control the amount of light entering the room by using blinds or curtains. If overhead lights cause glare, consider using dimmers or switching to lower-wattage bulbs. In cases where lighting is out of your control, such as in an office, consider investing in an anti-glare screen for your computer. This can reduce reflected light and make it easier on your eyes.
4. Blink Frequently
When working at a computer, we tend to blink less, leading to dry eyes and discomfort. To prevent this, make a conscious effort to blink frequently to keep the surface of your eye moist. If you wear contact lenses, this becomes even more important. If blinking doesn’t help, try using over-the-counter artificial tears to soothe dry eyes. Speak to your eye doctor to find the best eye drop option for you.
5. Rest Your Eyes from Strong Lights
To rest your eyes, try the technique of “palming.” Without touching your eyes, gently cup your hands over them for 30 seconds to block out light. This can help reduce the eye strain caused by bright lights from the computer or room lighting. Another simple method is to close your eyes for a few seconds longer than a blink, giving them a short rest before returning to the screen.
6. Ensure Your Glasses Are Optimized for Screen Use
If you wear eyeglasses, make sure they are appropriate for computer use. If you’re using bifocals or multifocal glasses, ensure that you don’t have to tilt your head back to view the screen. Properly fitting glasses will allow you to see comfortably and avoid unnecessary eye strain. Speak to your eye doctor if you need glasses that are optimized for computer work.
7. Consider Computer Glasses
For people who spend extended hours at the computer, computer glasses can be a great option. These glasses are designed to reduce eye strain and optimize vision at the screen’s distance. In addition to specialized lenses, blue light blockers can help protect your eyes from the blue light emitted by digital screens, reducing potential disruptions to your sleep cycle.
8. Move Regularly
Sitting at a computer for too long not only harms your eyes, but also your body. To take care of your eyes, make sure you get up and move around regularly. Every 10 minutes, take a 20-second break by standing up and stretching. Every 30–60 minutes, take a longer 2–5 minute break to stretch your arms, back, and neck. This reduces eye strain and improves circulation, keeping both your eyes and body healthy.
Conclusion: Protect Your Vision
Eye care in summer (or any season) starts with awareness and good habits. By following these simple eye care tips and taking care of your eyes, you can reduce the risk of eye strain and maintain healthy eyes long-term. Schedule regular eye exams to maintain optimal eye health and address any issues promptly before they become serious.
Protect your vision today! Contact us to schedule your computer eye test and ensure your eyes are well-cared for as you work, study, and enjoy life.