If you work in an office you’ll spend at least 8 hours a day in front of a computer, sometimes even more if you go home and stare at a laptop screen all evening.
Spending such a vast amount of time in front of a screen can damage your posture and have a serious effect on your eyes. Therefore it’s essential that you take a proactive and open-minded approach toward “eye-gonomics” whilst you’re sat at your desk.
If you are experiencing eye strain or neck and shoulder problems, there’s a good chance that you’re doing it wrong at the moment and you need to revisit the way you behave in front of a screen.
The effect a computer screen can have on your eyes
Studies have shown that by spending just two hours on a laptop each day you can significantly increase eye pain and vision problems. So those of us who sit behind a computer everyday to earn a living and then go home and unwind in front of the TV must surely be feeling the strain.
First things first, take a step back and assess whether or not you have a problem with your eyes. Once you have determined that the endless hours in front of a computer screen are taking their toll, there are countless easy steps you can take to protect your eyes.
A few of our favourites are:
- Minimsise the amount of glare by cleaning your screen regularly and ensuring that it’s the most brightly glowing thing in the room. Grey backgrounds also tend to be easier on the eyes than white.
- Always remember to blink. When you are engrossed in a piece of work you can often forget to do it, but regularly blinking cleans the eyes and reduces strain.
- Now it my be hard not to sit on the edge of your seat as you crack the code that was causing your website to break or when you finally make that killer Excel formula, but it’s extremely important to sit an arm’s length away from your screen. Make sure your screen is positioned right below eye level and not tilted.
- Regular breaks are vitally important. One of our favourite techniques is what they call a “20-20-20 break.” All you do is that for every 20 minutes you are sat in front of a screen, take 20 seconds to have a look around and see what is going on 20 feet away from you. This is the perfect way to refocus your eyes and give them a quick break before getting back to work.
- On the topic of breaks, make sure you take a lunch break away from your screen. If you have a big project on and can’t afford to take a long lunch, just take 15 minutes to stretch your legs and make a coffee.
- If you feel the strain on your eyes, consider purchasing a stylish pair of glasses solely for computer use. If you are unsure about which glasses are right for you from a style perspective, take a look at this interesting guide that will tell you what the best glasses are for your face shape.
Now that you have a stronger idea of exactly what you need to do to improve the health of your eyes and minimise the effects that sitting in front of a screen can have, we challenge you to put them into practice. We are sure that after you make a few slight changes to your approach to working in front of a computer all day you will notice a difference.
If you are experiencing serious issues with your eyes or suffering from regular headaches after prolonged computer sessions, make sure you seek advice from your doctor or optician.
Let us know how you get on with our eye-gonomic tips by leaving a comment below… and don’t forget to blink!