Staring at a computer screen all day can damage your eyes. Here’s how to keep them healthy and happy.

 

Stress and fatigue have been common end-of-the-workday woes. In the digital age, however, there are new struggles: double vision, headaches, and dry eyes. These symptoms are unique to the 21st-century workplace, where many of us spend hours in front of computer screens each day.

 

While remote work has grown in recent years, so has the time spent on screens for our jobs. According to an All About Vision survey, remote workers spend around 13 hours per day staring at screens, compared to a bit under 11 hours for on-site employees.

 

As screen time has steadily increased, eye health has become a specific concern. Almost half of individuals surveyed reported that their eyesight had grown worse over the past two years. Are the screens to blame? If they are, is there anything that can be done? Keep reading to learn more about caring for your eyes when you use your computer.

 

Eye conditions that are commonly associated with lengthy computer use

As computer use has grown over the past decades, researchers and doctors have studied its effects on eye health. Three conditions have been linked to prolonged time in front of a computer screen.

 

Dry eye syndrome

Dry eyes are another significant symptom of computer vision syndrome. Studies have shown that people blink less frequently while staring at a computer, which limits the distribution of tears and dries out the eyes. Your eyes may feel irritated, itchy, and scratchy, and you may even have redness around your eyeballs and a gritty sensation.

 

Eye strain

Eye strain is one of the most common symptoms of computer vision syndrome. Additionally, along with headaches and blurred vision, symptoms of eye strain include eye soreness, double vision, general fatigue, or difficulty focusing or concentrating your vision. Numerous people with eye strain also experience light sensitivity also.

 

Computer vision syndrome

Computer vision syndrome, also known as digital eye strain, is a well-documented issue with a wide range of symptoms.

If you spend all day behind a computer, you might also have trouble focusing between far and near objects and blurred vision. Headaches behind the eyes are common, and you may experience other physical symptoms, such as shoulder and neck pain.

Of course, these symptoms can occur in other types of work, but they are more pronounced among computer-based workers.

 

How can you care for your eyes while working on a computer?

Although these are common conditions among computer users, they aren’t unavoidable. Here are some things that can help reduce eye strain and protect your eye and vision health.

 

Set up your workspace as ergonomically as possible

Although you may not notice them initially, workspace ergonomics can affect your eyes when you spend your workday in front of the computer. First, your computer screen should be 20 to 28 inches from your eyes. The center of the screen should be 4 to 5 inches below eye level. If you look at documents regularly while working on the computer, put them on the stand next to the screen so you don’t constantly have to change the focal distance.

It is also critical to consider screen glare and lighting, as these can cause significant strain on the eyes. Your room should be well-lit, and your screen should not be brighter than the surrounding environment. Use blinds, curtains, or shades to reduce backlight from the sun, reduce glare from windows, and tilt the screen away from overhead lights. 

 

Have regular checks with your eye doctor

If you have good eyesight, you might not think seeing an eye doctor regularly is necessary. But regular eye exams can help you stay one step ahead of any issues that could develop from spending too much time in front of the computer. Your ophthalmologist can also run routine tests for other eye health problems, including cataracts, glaucoma, and vision-related symptoms of high blood pressure and diabetes.

 

Practice eye exercises

Like any muscle, the eyes sometimes need help reducing tension and relaxing. You can do a few exercises to ease eye strain and help with this process. For example, try:

• Slowly blink: Looking straight ahead, close your eyes for half a second, then reopen them. Repeat 20 times in succession to reduce dryness and refresh your eyes.
• Roll your eyes: This movement isn’t just useful for irritating others or after hearing a terrible joke. Rolling your eyes for around a minute can reduce eye strain and stretch the eye muscles.
• Palming: For about two minutes, cup your palms gently and place them over your eyes. Ensure that you can close and open your eyes freely. Blinking and staring into the dark can help your vision reset.
• Flex your eyes: Like rolling, this involves moving your eyes rapidly left and right, then up and down. Do each motion ten times. For both flexing and eye-rolling, be sure to stay relaxed and look straight ahead.

Follow the 20-20-20 rule.

An additional eye exercise is 20-20-20. It’s beneficial in reducing symptoms of eye strain because it gives your eyes more practice shifting focus between different distances. The rule is easy to remember and simple: For every 20 minutes, you look at a digital screen, stop and look at an object for 20 seconds, 20 feet away. You might also need to set a timer that repeats until you get into the habit.

 

Use glasses that block blue light

Glasses that block blue light are a positive investment for reducing eye strain. These glasses do little to deal with computer vision syndrome symptoms directly. But reducing blue light at night can help minimize disruptions to your sleep cycles, helping you get a good night’s rest. So, while blue light glasses might not help at work, they can be a good choice at nighttime.

 

Eat foods that support eye health

Although some of these habits could produce immediate results, it is crucial to remember to invest in long-term eye health. That begins with consuming foods that support eye health — ones rich in omega-3 fatty acids, beta-carotene, lutein, zinc, vitamins A, C, E, and zeaxanthin. These nutrients for eye health care can help limit damaging free radicals, reduce inflammation in the eye tissues, and limit damaging free radicals. 

These include: 

• Zinc: Oysters, yogurt, chickpeas, and red meat
• Vitamin E: Broccoli, almonds, kiwi, peanut butter, sunflower seeds, spinach, and wheat germ
• Omega-3s: Flaxseed oil, flaxseed, walnuts, and fish
• Beta-carotene and vitamin A: Raw cantaloupe, ricotta cheese, apricots, mangos, carrots, raw red peppers, sweet potatoes, and spinach
• Lutein and zeaxanthin: Brussels sprouts, broccoli, corn, kale, collard greens, eggs, oranges, nectarines, romaine lettuce, papayas, squash, and spinach
• Vitamin C: Grapefruit, broccoli, oranges, Brussels sprouts, kiwi, strawberries, and raw red peppers

 

Get an adequate night’s sleep

Getting a good night’s sleep is crucial for various health aspects, including your eyes. Sleep deprivation can exacerbate several computer vision syndrome symptoms, including light sensitivity and blurred vision. Insufficient or poor rest doesn’t give your eyes enough time to heal so that you may awaken to itchy, red eyes from work the previous day. Additionally, lack of sleep has been linked to an increased risk of glaucoma in the long term.

 

Tips for better sleep to help your eyes stay healthy

Achieving restful sleep may be difficult. Try the following tips to improve the quality of your sleep and fall asleep faster: 

• Exercise regularly
• Keep your room comfortable and cool
• Don’t watch your TV or look at your phone right before bed
• Limit caffeine and alcohol
• Go to bed and wake up at the same time daily