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Lifestyle May 19, 2023

Tips For Reducing Eye Strain And Fatigue When Working On Your Computer Screen

Medically Reviewed by Pharm Ose

Written by Adaobi Oduenyi

It is no longer news that a lot of us spend long hours staring at our computer screens either for work or even to relax, but did you know that staring too long at computer screens can lead to eye strain and fatigue, which can be harmful to our overall well-being?

Fortunately, there are several effective strategies that can help relieve some of these issues and promote healthier screen habits. This article will discuss some valuable tips for reducing eye strain and fatigue when working on your computer screen.

  • Adjust Your Display Settings

Adjusting your screen's brightness, contrast, and colour temperature can significantly reduce the strain on your eyes, you should set the brightness to match the lighting in your environment.

By, reducing the blue light emitted by your screen can help reduce eye fatigue. Consider using blue light filters or specialized software applications that can automatically adjust the colour temperature of your screen based on the time of day.

  • Follow the 20-20-20 Rule

Staring at a computer screen for extended periods can cause your eyes to become fatigued and dry. To prevent this, follow the 20-20-20 rule.

Every 20 minutes, take a break and look at an object at least 20 feet away for a duration of 20 seconds. This exercise helps relax the focusing muscles of your eyes and reduces strain caused by constant close-up work.

“Reducing eye strain and fatigue when working on your computer screen is crucial for maintaining eye health and overall well-being.“

  • Optimize Lighting Conditions

Proper lighting is crucial for reducing eye strain. Avoid excessive glare from windows or overhead lighting by adjusting the position of your computer screen or using curtains or blinds to control natural light. Consider using indirect or diffused lighting in your workspace to create a more comfortable and balanced environment for your eyes.

  • Maintain a Comfortable Viewing Distance and Angle

Position your computer screen at a comfortable distance to reduce eye strain. The optimal distance is typically between 20 and 24 inches from your eyes. Additionally, the top of the screen should be slightly below eye level, allowing you to look slightly downward. Adjusting the screen angle can also help minimize glare and improve your overall viewing experience.

  • Take Regular Breaks and Practice Eye Exercises

Give your eyes regular breaks to rest and rejuvenate. Engage in activities that do not involve screen time, such as stretching, walking, or simply looking out the window. Additionally, performing simple eye exercises can help reduce eye strain and improve focus. For example, you can try focusing on distant objects, blinking frequently to lubricate your eyes, or gently massage your temples to relieve tension.

  • Maintain a good posture and sit comfortably

Maintaining good posture and sitting comfortably, can significantly reduce strain on your eyes and other parts of your body. Ensure that your chair and desk are at the correct height to maintain a comfortable and natural position for your eyes and neck.

Consider using comfy accessories, like an adjustable chair, keyboard, or mouse, to create a more supportive and comfortable work environment.

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  • Keep Your Eyes Hydrated

Dry eyes can contribute to eye strain and discomfort. To keep your eyes properly hydrated, remember to blink regularly, especially when focusing on the screen for extended periods. Consider using lubricating eye drops or artificial tears if you experience persistent dryness or irritation.

Final thoughts

Reducing eye strain and fatigue when working on your computer screen is crucial for maintaining eye health and overall well-being. By implementing the tips mentioned above, such as adjusting display settings, following the 20-20-20 rule, optimizing lighting conditions, maintaining a comfortable viewing distance, taking regular breaks, practising eye exercises, using proper ergonomics, and keeping your eyes hydrated, you can significantly alleviate the strain on your eyes and promote a healthier screen usage routine.

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