8 Effective Ways to Reduce Eye Strain When Working With Computers

We’re collectively spending more and more time in front of screens, no matter what our jobs are. People who work office jobs are especially vulnerable since they sometimes spend hours on end looking at screens without any breaks. At home, we can control our use of the screen better, but if you’re worried about returning to the office will harm your vision, here are a few ways you can encourage better eye health and reduce eye strain when working with computers.

Reposition monitors

The best position of computer monitors is between 50 and 100cm from the face, with a slightly below eye level placement. If your job involves document transcribing or constant use of documents for reference, going back and forth between screens and documents can be straining. Luckily, there are vertical document holders that can keep documents at eye level and reduce strain and neck pain.

Adjust brightness levels

If you have vision issues, you can consult with your IT department and ask them to set up text size on your computer as standard. But the brightness level is more important here. Brightness and contrast should be adjusted according to the levels of lighting in the office (300-500 lux) and make sure to assess lighting so that it doesn’t create glare.

Consider better workspace lighting

Employees and management should be careful of lighting sources in the workplace—it shouldn’t create glare yet provide comfortable working illumination. Direct sources of light should be examined, but make sure to do so in each individual office. People working from home offices should do their own examinations. It is essential not to have a bright light in your field of vision, as well as behind you—any light can bounce onto the screen and cause glare.

If all the steps concerning lighting have been taken and the problem still exists in certain offices, there’s another solution—anti-glare screen filters. In the past, they were made of micromesh, but they’ve certainly come a long way from that design. The best ones on the market today are made from optical glass and can reduce almost all glare without interfering with work.

Get glasses with anti-reflection coating

Computer workers who need glasses, as well as those who don’t, might choose to protect their eyes with anti-reflective coating glasses. This coating reduces blue light exposure and glare that appears while using digital devices. In many cases, if you have insurance plans in place, depending on your type of coverage, you can get anti-glare protective glasses with copay programs.

Shift focus

Resting your eyes is crucial in maintaining good eye health and preventing eye strain and headaches. All employees working with computers should shift focus from the screen every once in a while. According to research, the 20-20-20 rule is the ideal way to rest your eyes. It involves resting your eyes every 20 minutes and looking at an object 20 feet away for 20 seconds.

Invest in an eye massager

Not many people know about eye massagers, but this piece of tech can help relieve tired and strained eyes in a very pleasant and practical way. Your portable eye massage tool features a rechargeable battery and a design that allows folding and easy storing. It works thanks to an intelligent air pressure system and heated massaging technology to deliver a therapeutic massage and improve blood circulation, soothe sinus inflammation, and decrease eye strain. Employees can use their massagers during every break and relax their eyes, as well as lower their stress levels.

Encourage use of eye drops

When you’re looking at the screen, you don’t need to blink that much, so your eyes end up less lubricated than normally, which can result in irritation. Therefore, anyone who is working in front of a computer screen for more than 3 hours a day might benefit from eye drops that boost lubrication and relieve irritation. Just make sure not to share these drops between employees and cause an eye infection outbreak that might send some workers home.

Be moderate with heaters

Your office needs to be at a comfortable temperature to ensure minimal distractions and best focus and efficiency, however, air conditioners and space heaters are quick to dry out the air. Dry air can soak up the moisture from the eyes and cause irritation. If your office has a constant need for air conditioning or heating, investing in a quality HEPA filter humidifier can benefit everyone’s eyes and result in better overall health.

Wrapping up

And lastly, all employees should be encouraged to perform regular eye exams to ensure all hidden problems with their vision get detected and corrected in time. Eye health is precious so it’s worth all the invested time and money.