Weekdays in office are like sitting in your office chair staring at your computer for hours.
Extended work with a digital screen effects your vision gives you eye strain, dry eyes, headache.
When we stare at computer screen continuously for long, the muscles of the eyes are overworked and resulting in eye strain, even can result into headache. Eyes are dried when working on the computer as you tend to blink less when you stare at computer. So if you have to work on a computer for long you must check certain facts so that your eyes are soothe.
1. Adjust the Monitor
You need to adjust how far you are watching the computer from. The distance should be around 20-26 inches from your eyes which is slightly far than what is required for written text. The monitor should be slightly lower than or at your eye level so that the center of the monitor is at least 10 inches lower than your eye level.
2. Adjust your Computer Display Setting
Adjust the brightness and contrast of the monitor so that it is not too bright or too dull to read from and such that the text is clearly and distinctly visible. You need to change the background of some documents so that it is comfortable to read, the best contrast is black text on white background, dark text on light background is also acceptable. Also keep the font size as per your convenience.
3. Change from CRT to LCD
LCD is just generally better because it doesn’t have radiation like CRT’s do, also they don’t flicker because the entire screen isn’t constantly updated like they are on CRT’s.. So eyes experiences less strain when I’m looking at an LCD monitor for a prolonged period of time as opposed to CRTs.
4. Take Frequent Breaks
Taking breaks is integral for staying motivated, sleeping better, and productivity and also helps your eyes to stay healthy. Schedule your breaks be it coffee break or lunch break but every hour you need to take break, so get in a routine of stepping away from your desk for a few minutes each hour.
5. Blink More often
When you are working on computer you tend to blink less. Normally people blink 20 times every minute but while working on computer you tend to reduce the blinking, because of which your eyes tend to dry our and strained so blink every five seconds. Take frequent breaks like after every 20 minutes to get your eyes to blink naturally and get re-moisturuzed.
6. Use proper light
Adjust the illumination of your environment as eyes get strained by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient lighting should be about half as bright as that typically found in most offices.
7. Exercise your eyes
Give your eyes rest at frequent intervals like look away from you computer at least every 20 minutes.We call this the “20-20-20 rule.” This relaxes your eye muscles and reduces eye fatigue. Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds.
8. Prefer a Computer eyewear.
To reduce your risk of computer eye strain and computer vision syndrome, see doctor who specializes in computer vision care. Anti-glare filters for computer screens may increase comfort somewhat, but you need computer eyewear to reduce computer related eye strain.
9. Eat Vision Improving Foods
Try to eat foods that enhance the vision. Foods containing more of DHA are known to prevent eye injury and clouding of the lens called Cataract. Also food rich in vitamin A are very helpful.
10. Get eyes checked regularly
If you need a new or changed prescription but don’t have it, using a computer will be difficult, period. So open up all to doctor about your work habits, so that he tells you the best prescription. Wear eyeglasses or contact lenses, so make sure your prescription is correct.