Screen Breaks and the Right Desk Setup Offer Relief from Work-Related Eye Strain
Overworked Eyes
Staring closely at screens for prolonged periods causes the muscle that helps eye focus to tighten up. This muscle is not designed to stay tight all day long, leading to fatigue and discomfort. The American Optometric Association President, Steven Reed, compares it to picking up a light weight and trying to hold it over your head for hours. It’s not a heavy lift, but after a while, your body just gets tired.
Follow the 20-20-20 Rule
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. Pausing close-up work and looking at something in the distance 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, so watching Netflix on an iPad or scrolling through social media feeds in bed may make 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 your screen time, you can reduce the risk of work-related eye strain. Remember to prioritize your eye health and take steps to protect your vision.
FAQs
Q: How often should I take breaks from my computer?
A: 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.
Q: What can I do to reduce eye strain at work?
A: Adjust your desk setup to reduce eye strain. Use a larger computer monitor, increase the font size on your laptop or monitor, and sit an arm’s length away from your screen.
Q: Are blue light glasses effective in reducing digital eye strain?
A: Several studies have found that blue light glasses are not very effective in reducing digital eye strain. It’s really our behavior with digital devices that causes symptoms, not the small amount of blue light coming from screens.
