Preventing Eye Strain
"Mom, is it really going to ruin my eyes?" Dispelling myths and providing solutions for digital eye strain.
"If you sit too close to the TV screen, you're going to ruin your eyes!"
We've all heard that from our parents, right? The good news is, Mom was wrong! Staring at a screen won't cause permanent eye damage, according to the American Academy of Ophthalmology.
However, prolonged screen time can cause real discomfort. That feeling of blurry vision, achiness, or dry, stinging eyes is known as eye strain. And as we spend more time in front of our digital devices, it's a very real problem.
Ergonomics plays a crucial role in preventing eye strain. My goal is to help you create a workspace that supports your body's health and comfort—and that includes your eyes. By making a few simple ergonomic adjustments, you can significantly reduce or even prevent eye strain.
Here are some key tips for keeping your eyes happy and healthy at work:
Mind Your Monitor Distance: The ideal distance for your monitor is about an arm's length away. For those with multiple monitors, position them slightly further away to reduce the need for constant refocusing.
Set the Right Monitor Height: The top of your screen should be at or slightly below eye level when you're sitting with good posture. This encourages a gentle downward gaze, which helps your eyelids close slightly to keep out light and air, and allows your eye muscles to relax. A special note for bifocal wearers: You may need to lower your monitor even more to avoid tilting your head back to see through the bottom of your lenses.
Adjust Brightness and Contrast: Your monitor's brightness should match the light level of your surroundings. If it's glowing brighter than the room, your eyes have to work harder. Increasing the contrast can also make text easier to read and reduce strain.
Blink, Blink, Blink! It sounds simple, but we tend to blink less when focused on a screen, which leads to dry eyes. Make a conscious effort to blink frequently to keep your eyes lubricated.
Take a Break (The 20-20-20 Rule): Every 20 minutes, look at something 20 feet away for 20 seconds. This simple habit allows your near-vision muscles to relax and your far-vision muscles to take over, giving your eyes a much needed rest.
Optimize Your Lighting: Avoid working with a window directly in front of or behind your screen, as the glare and bright light can cause eye fatigue and headaches. Position your monitor at a right angle to windows to minimize this effect.
What about blue light glasses? While they are trendy, several studies have found no scientific evidence that they improve symptoms of eye strain. The American Academy of Ophthalmology does not recommend them for this purpose.
By implementing these ergonomic principles, you can create a more comfortable and productive workspace for yourself. Your eyes will thank you!
