Ways to reduce eye strain during working hours

In today’s digital age, eye strain has become a common issue for many working professionals. The prolonged hours spent staring at computer screens, mobile devices, and other digital screens have led to what experts term “computer vision syndrome” or digital eye strain. Symptoms include dry eyes, blurred vision, headaches, and even neck and shoulder pain.As we continue to rely on digital devices for work, finding ways to protect our eyes and reduce strain is essential for maintaining overall well-being. Here are some practical tips to reduce eye strain during working hours:
1. Follow the 20-20-20 rule One of the most straightforward and effective ways to relieve eye strain is by following the 20-20-20 rule. Every 20 minutes, take a 20-second break and focus on something 20 feet away. This practice helps relax the eye muscles and reduce the fatigue caused by staring at a screen for extended periods. This small break allows the eyes to refocus and minimises the strain caused by continuous close-up work.
2. Adjust screen settings
Improper screen settings can significantly contribute to eye fatigue. To reduce strain, adjust the brightness and contrast of your screen to match the lighting in your workspace. Avoid using screens that are too bright or too dim. Increase font size to avoid squinting, which can cause discomfort over time.
Additionally, blue light emitted by screens can contribute to eye strain and even affect sleep patterns. Many devices have a “blue light filter” or “night mode” that reduces blue light exposure. This setting is especially useful in the evenings, as it helps reduce strain and promotes better sleep.

3. Maintain proper screen position
The positioning of your computer screen plays a critical role in eye comfort. The screen should be placed at an arm’s length from your eyes, with the top of the screen at or just below eye level. This setup allows your eyes to look slightly downward, which is more comfortable for prolonged use. If you use multiple monitors, ensure they are positioned side by side and at a similar distance to avoid frequent eye movements between different screens.

4. Blink more often
It’s common for people to blink less frequently when focused on a screen. This can lead to dry and irritated eyes, as blinking naturally lubricates the eyes. To prevent dryness, make a conscious effort to blink more often during work. If needed, use lubricating eye drops to keep your eyes moist and comfortable.

5. Take regular breaks and practice eye exercises
Taking regular breaks from screen time is essential for reducing eye strain. Step away from your computer every hour for 5 to 10 minutes. Use this time to rest your eyes by focusing on distant objects or doing simple eye exercises, such as rolling your eyes or focusing on different points. This can help relax your eye muscles and improve focus.
Conclusion
With the growing reliance on digital screens, taking proactive steps to protect your eyes is crucial. By following these tips—incorporating the 20-20-20 rule, adjusting your screen settings, and creating an eye-friendly workspace—you can significantly reduce the risk of digital eye strain. Ensuring eye health not only enhances your comfort but also boosts productivity, making it essential for long-term well-being.
(Article Courtesy: Dr. Garvita Singh, Senior Consultant, Sharp Sight Eye Hospitals)