Screen Breaks and the Right Desk Setup Offer Relief from Work-Related Eye Strain
Overworked Eyes
Staring at screens for prolonged periods can cause eye strain, leading to dry or watery eyes, fuzzy vision, and headaches. In severe cases, it can even lead to myopia, or nearsightedness, in some people, especially children. The American Optometric Association estimates that 104 million Americans of working age spend more than seven hours a day in front of screens.
The 20-20-20 Rule
To avoid eye strain, take a break every 20 minutes from sitting at a computer. During the break, focus your eyes on something that’s about 20 feet away for 20 seconds. This gives tired, tight muscles time to relax.
Change Your Desk Setup
Some people find that using a larger computer monitor helps reduce eye fatigue. You can also increase the font size on your laptop, monitor, or smartphone screen. Sitting an arm’s length away from your screen and adjusting it so you’re looking slightly downward can also help reduce eye strain.
Be Wary of Product Claims
Some products, such as blue light glasses, are marketed with claims that they will reduce digital eye strain, improve sleep, and prevent eye disease. However, several studies have found that these glasses are not very effective. It’s really our behavior with digital devices that causes symptoms, not the small amount of blue light coming from screens.
Extracurricular Optics
After stepping away from computers at work, many people find themselves reading or scrolling on smartphone screens. It’s not just workers: children are using laptops, tablets, and smart screens in school settings throughout the day. Too much screen time or focusing on nearby objects can accelerate the onset and progression of nearsightedness, especially in children.
Sleeping Soundly
The blue light that digital screens emit can increase alertness, making it hard to get restful sleep. To give your eyes and brain the rest they need, doctors recommend turning off screens one to two hours before going to sleep. You can also set devices to "dark mode" in the evening to reduce the impact of bright light.
Conclusion
By following simple tips, such as taking regular breaks, adjusting your desk setup, and being mindful of product claims, you can reduce eye strain caused by digital screens. Remember to prioritize your eye health and take steps to reduce the risks associated with excessive screen time.
FAQs
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What is the 20-20-20 rule?
The 20-20-20 rule is a simple way to reduce eye strain: take a break every 20 minutes, look at something 20 feet away for 20 seconds, and then return to your task. -
Can blue light glasses help reduce eye strain?
While some products claim to reduce digital eye strain, several studies have found that blue light glasses are not very effective. It’s really our behavior with digital devices that causes symptoms, not the small amount of blue light coming from screens. -
How can I reduce eye strain at work?
Take regular breaks, adjust your desk setup, and prioritize your eye health. Consider using a larger monitor, increasing font size, and sitting at an arm’s length away from your screen. - Can excessive screen time lead to nearsightedness in children?
Yes, excessive screen time or focusing on nearby objects can accelerate the onset and progression of nearsightedness, especially in children. Encourage children to follow the 20-20-20-2 rule and limit their screen time.
