Are you one of those people whose job is sitting in front of the computer, sometimes even more than 8 hours? If so, then you have felt the need for a “visual timeout” where your eyes would regain their strength and ability to go on for couple of hours more.
A study published in 2012 by the American Academy of Optometry reveals that working at the computer for just two hours without taking a break causes a significant increase in eye pain and vision problems. 70 percent of people surveyed by the Vision Council refused to admit that their screen time might the reason of their eye problems, but those of us who spend 8 or more hours a day in front of computers, or read on tablets and of course those constantly checking emails on smartphones are bound to be feeling some consequences.
It is important to rest your eyes and make breaks, if nothing else then for the sake of doing the job more efficiently. Here are some techniques, tricks or just advice you can apply and follow in order to rest your eye muscle and make it more productive.
1. 20-20-20 rule.
This rule should be adopted as daily behavior, especially if you spend most of the day in front of the computer. What it entails? For every 20 minutes of looking at a digital screen, look at an object 20 feet way for about 20 seconds. If for any reason you cannot use this rule, you may close your eyes for 10 seconds.
2. Yoga practice for eyes.
If you do a job that does not allow you to separate yourself from the computer for hours, there is an exercise that can help you recover your tired eyes. Move your eyes from left to right and then from top to bottom. Then look at the left corner up and diagonally move your eyes to the right down corner, do vice versa and end up with drawing an imaginary butterfly with your eyes, starting from the bottom. Repeat 3 times each direction.
3. Do not forget to blink.
When our work consumes us completely, we tend to focus so much that we forget to blink. Blinking makes eyes wetter, and more comfortable. Those wearing contact lenses know how important blinking is.
4. Computer distance
Recommended distance from the computer is the length of the arm. You will know whether you are in the danger zone if you can properly high-five your computer screen.
5. Anti-glare filter or special glasses.
If you are a person who easily loses track of time while working and would not remember to take a break or do any of the eye exercises, anti-glare filter is the right thing for you. It prevents glare and reflection from lights in the room. There are also glasses designed specifically for computer use.
6. Clean your screen.
In order for the eyes not to focus even harder, you should clean your screen regularly. When having stains or dust on your screen, you tend to focus more and tire the eyes quicker.
7. Proper lighting in the room.
Wrong lighting of the room where you are working can strain and damage your eyes. The lighting of the room should always be proper, meaning, not too dim or too bright lighting.
8. Height of the screen.
If you have the chance, you should adjust the height of the monitor so as for its upper side to be just a little bit under your eyes. This height of the screen is the healthiest for your eyes, and they will not get tired too much in this way. This position will get your eyelids in a downward position, covering more of the eye surface, making the eye blink more frequently producing more secretion.
9. Font size.
If your work, or client’s requests, do not imply otherwise, avoid using small fonts and icon sizes as these can make your eyes strain more.
10. Get plenty of vitamin A and DHA and water.
Intake of DHA and vitamin A can do good to the eyes’ retina, prevent eye injury and Cataract. You can find DHA in food such as sea fish, salmon, trout, sardines, herring and Arctic char, carrots, limes and green vegetables. Seeds are rich in antioxidants which can reduce eye degeneration and help preserve or improve eyesight. Vitamin A can be found in fruits such as mango, tomatoes and watermelon, vegetables such as carrots, pumpkins and sweet potato, cereals, fish and eggs. Drinking water will also help in reducing eye dryness.
If you have any of your own tricks that help, please feel free to share in the comments.
Images by 123RF Photo Stock