Modern people are observed to spend a lot of their time glued to screens of one type or another. These days people cannot go without using their computers, tablets or smart phones which will prove that these gadgets are inseparable parts of our lives. However, all this has a downside and it is that it can cause some problems with the eyes. In this article, the writer intends to look at a number of ways through which people can ensure that their eyes are healthy when working in this computerized environment and other precautions that a person needs to take.
Why Eye Health Matters
Yes, our eyes is one of the most vital organ in our body. They help us to navigate through life, observe physical nature and meet people. Eye health is crucial if our overall health is to be considered healthy. A healthy eye allows one to read, work or engage in other activities one loves without feeling uncomfortable. On the other hand, the poor eye health ensures the following plan problems: This plan problem leverage the weakness for achievement of the aim of the sub-plan as mentioned below: Sometimes it influences our mood, productivity.
Let’s try to think for a moment how important our sight is in our daily life. Starting from driving cars to watching television or any other show, our eyes are of paramount importance. In that case, we may not be able to continue with some activities that we used to relish due to poor eye sight. So, the health of our eyes is something that all people should take very seriously.
Understanding Digital Eye Strain
In consequence of spending long hours on devices such as computers, tablets or smart phones one develops what is referred to as digital eye strain or computer vision syndrome. Symptoms of digital eye strain include:
- Blurry or double vision
- Dry or watery eyes
- Eye fatigue
- Headaches
- Difficulty focusing
Such symptoms may hamper our ability to focus on the things we do in our day to day life and may therefore lower the quality of life. Others may also seek the services of a chiropractor for pain in the neck and shoulder that may be as a result of wrong posture especially when working on screens. Luckily, there a number of measures one can take towards safeguarding their eyes and enhancing on the level of comfort.
The 20-20-20 Rule
Probably one of the most basic solutions to pinning down digital eye strain is through the 20-20-20 rule. According to this rule, a person should leave his work and look at an object 20 feet away every 20 minutes of work. This is quite helpful in helping to free your eye muscles and ease any kind of fatige you could be facing. As you will also note, you can use this time to stretch or walk around a bit, which is also good for your body.
These are not only good to the eyes but are also helpful to rest the mind for a little while. A few calisthenics like taking a brief walk or some stretching exercises can help to improve blood flow and flexibility to help you ward off any stiffness and become more alert when you get back to work.
Proper Lighting
Regarding the lighting scenarios as the prominent factors that influence the design process are concerned additional consideration should be made to the issue of lighting. When working with low lighting, the eye gets strained. Make sure this area is light enough. If your are using windows or overhead lights, be sure to reduce the glare by adjusting on the brightness of your screen. If you are using a laptop then it is important that the screen is not back-lit from light sources. Putting into usage of anti glare screen protector can also be very useful in the elimination of screen reflections.
The right type of lighting has to be chosen in order. The best of light is the natural one, so if you can, place your workstation next to the window. But if artificial lighting is necessary then prefer soft white bulbs rather than using intensity of the fluorescent light. Also, one should also use desk lamps with the ability to switch on brightness control for the convenience of the workers.
Maintain a Healthy Distance
The space between one’s eyes and the screen is important in maintaining a healthy eye. The distance you should maintain with your screen should be about the length of an arm. Your monitor should be at eye level or a little lower than the eye level when you are sitting in front of it. It is also a great position to keep your neck and eyes aligned in the right position as you work. Simple ergonomics adjustments of chair height and monitor height can greatly reduce the level of ‘eye strain’ after a while of work.
As for a laptop, it’s better to use an external keyboard and mouse if possible. It lets you position the laptop at the better distance and angle for your eyes – something you do when working with printed text. Screen should also be set at the eye level to avoid straining the neck muscles in the process of working.
Blink More Often
The problem with screens is that when we have our gaze planted there, we merely blink less. The relevance of blinking includes because it prevents eye dryness known as keratoconjunctivitis sicca. Force yourself to blink your eyes more frequently especially when inevitably you are glued to the computer screen or a book. If your eyes feel dry, then you can use artificial tears or you can use eye lubricating drops as well.
Blinking can also be reminded by either setting a timer and or an app to make one to take a break. Perhaps you are shocked to learn when you are engrossed in a task, you may fail to blink for a long time. It is necessary to keep the surface of your eyes wet, and your eyes will help you do that in turn for any help they get in return.
Take Regular Breaks
Returning to the organization and ergonomics: apart from adhering to the 20-20-20 rule, it is critical to have longer breaks at work. It is recommended to work no more than 5-10 minutes without a break. During this time, stop in front of the computer, stretch your legs and relax your eyes. This can help to exit with less eye stress and more ability to concentrate when getting back to work.
This also means that it’s always possible to easily get a chance for other activities when one is on break. Make good use of this time by taking a water break, refueling with a piece of fruit or another healthy treat, or if you’re so inclined, meditating to clear you head.
Adjust Your Screen Settings
Many gadgets enable brightness and text size control. Make sure that your brightness is correct for your environment so that your eyes are not too strained. If your screen is too bright or too dim, then it will put pressure on your eyes and that’s not good. Further, enlarging the text helps to avoid having to squint to focus, can make the text easier to read overall.
Most of the operating systems of the devices today have a night mode where using the device produces little to no blue light at night. It’s effective in making your eyes relax and in turn improve the quality of sleep that you have at night. You should try out these settings to determine which kind will suit you the most.
Eye Exercises
Like other muscles in your body, eye muscle can also be exercised. Here are a few simple eye exercises to try:
- Focus Change: Take your index finger and hold it like you are pointing or hold a pen at a comfortable distance away from your face. Blink, for a few seconds keep your gaze focused on it, then for a few seconds focus your gaze on a distant object. Repeat this several times.
- Eye Rolling: Rub your eyes in circles with your eyelids shut. Try this for about half a minute in one direction, and them do it in the other direction. It also helps reduce tension and brings more blood flow into the eyes muscles hence improving eye movement.
- Palming: Here, quickly rub your hands, then, warm them and put them over your shut eyes without pressing on the eyeballs. Want to set the human factor free and reset the oeruard fatigue levels? Try taking a break from staring at your pc or other screens and have a stroll while doing so.
These exercises can be professionally applied in the purpose of training course or included in your daily schedule or plan and they are to refresh your eyes for a couple of minutes.
Get Regular Eye Check-Ups
It is equally important for everyone to go for eye check-up from time to time. Having an eye doctor would help you to identify early signs of eye illnesses and they advise on how to take care of your eyes. All adults should undergo an eye exam every two years, while those 60 years and above, or those with certain risk factors should be examined more often.
These check-ups also give your doctor a chance to look at your vision and the overall health of your eyes and advise appropriately. You shouldn’t wait for signs of eye issues before consulting an eye professional, as some types of eye issues develop without one realizing it.
Protect Your Eyes from UV Light
When you are outside perform UV protection for your eyes by wearing sunglasses. Select the kind of sunglasses that will protect the eyes from UVA/UVB radiation. This is important for avoiding numerous conditions affecting the human eyes including cataracts and macular degeneration.
When choosing sunglasses, use glasses which bear the label of protection against UV rays. This type of styles can afford more protection in getting light from the sides of the lenses.
Nutrition for Healthy Eyes
Diet also has a great importance to the eyes as well as to your overall body health. This research will show that taking foods containing Vitamin A & C, Omega-3 fatty acids, Zinc, Lutein and Zeaxanthin are healthy for your eyes. A diet containing food products which include omega-3 fatty acids, vitamins C and E, and zinc content is considered ideal for maintaining skin health. Include spinach, salmon fish, nuts, bananas among other food products or organic sources of food. This in turn helps to keep spiking blood sugar levels under control, so drink lots of water during the day.
It is necessary to note that some types of diets are preserving eye health and preventing visual impairment. For example, you need to take carrots that are full of beta-carotene which is a precursor for vitamin A that helps in eyesight. Spinach and kale, for instance, contains lutein and zeaxanthin which are beneficial antioxidants against dangerous light.
Limit Screen Time
However, achieving zero screen time might be impossible, but you can always scale down on it. Limit the amount of time you spend on entertainment screen use especially at night. It is noted that regular physical activity, creativity, reading a book, a walk, communication with friends and family not only free from screens, but it is beneficial for the organism.
Sharing the company of family and friends can also be helpful in meetings the said goals to engage with screen free activities. Try to adopt a policy of avoiding screen use during family mealtimes or permit screen use in the bedroom.