In today’s world, Computer is one of the most essential components of your life. Day by day it is becoming necessary for your survival. Eyes are a mirror of the soul that acts like windows to the outside world. They can express not only your beauty but also your health. Your eyes are among your most precious possessions. And it is very important that you take good care of them. If you spend more hours at a computer screen, you may experience eyestrain, blurred vision, itchy eyes and double vision.
Tips for computer eyestrain relief
Your eyes from eyestrain
Tears serve as lubrication by keeping the eyes moist and nourished. Eyelids protect your eyes from dirt, dust and harsh light. An eyelash protects net for your eyes. Cornea is a refractive zone that guides light to reach the retina. Pupil controls the amount of light that enters your eyes. Lens acts as a refractive zone that also guides light into the retina. Retina, optic nerve is a bunch of intricate wiring that carries vision signals between your brain and eyes.
Symptoms for eyestrain
- Dizziness, upset stomach, eyestrain and fatigue
- Blurred vision, headaches, excessive tiredness
- Dry, red or irritated eyes
- Neck strain, shoulder and upper and lower back pain
Causes to eyestrain
- Poor posture and lighting
- Blinking less
- Too close to computer and too many hours at computer
- Excessive glare, brightness
Some tips to prevent the harm causing to your eyes.
Take a break while working
Starting at the screen without blinking your eyes will cause the eyes to dry up. It is one of the recommended eye care tips while working on computer to avoid computer strain. Use the 20-20-20 rule. For every 20 minutes take a 20 seconds break and look at something 20 feet away.
Blink frequently to reduce eye strain
Staring at computer screens can dry your eyes and cause redness and irritation. One of the most effective eye care tips while working on a computer is to blink your eyes every now and then. This will help you to keep the natural moisture of tears in your eyes and avoid dryness and other associated problems.
Computer glasses to protect eyes
Computer glasses are made specifically for people who work in front of a computer. If you know how to avoid computer eye strain then this will help you by reducing glare, increasing clarity and relaxing your eyes.
Keep your monitor bright to reduce eye strain
Increased brightness will make your eyes strain more. Never forget to maintain the color, contrast and brightness of your computer screen before working. It may affect your retina which leads to weak eyesight or blindness.
Use proper lighting from eye destroying
Make sure that the lighting of the room in which you are working is suitable for your eyes as it may affect your retina which leads to weak eyesight. Use incandescent lighting and avoid high intensity lamps which cast shadows and create glare.
Check your monitor’s position
Your computer screen should be 15 -20 degrees below eye level i.e., about 4 or5 inches as measured from the center of the screen and 20 -28 inches from the eyes and should be positioned at the proper distance away from your eyes.
Try a massage or eye cupping
Sit straight at your workstation and rub your palms against each other till you feel them warm. The warmth of your palms helps soothe and relax tired eyes. Then, lightly cup your eyes with your palms and relax for 60 seconds. You just count the seconds in your mind. Repeat this exercise two to three times whenever your eyes feel tired. While palming, you can either rest your elbows on your desk or keep away from the desk and cup your eyes.
Foods to eat for proper eye care
Add fresh fruits and vegetables to your meals which contain vitamin A, C and E. you must have fruits and vegetables in between the time of breakfast to lunch and lunch to dinner. It is better to add carrot, cucumber, oranges, leafy vegetables, tomatoes, spinach and dairy products to your regular diet.
Drink more water
Drinking plenty of water helps to reduce puffiness around eyes. When a person is dehydrated, especially in an air-conditioned office, the body starts storing water as a defense mechanism.
Use tea bags to reduce eye puffiness
Place some used tea bags in the refrigerator until it gets cool. Take out the tea bags from the refrigerator and place them on your eyes for some time. It helps you more refreshing as well as it prevents puffiness in your eyes.
Eye exercising to protect your eyes
Eye exercising is the best way to get well focusing fatigue. This helps to reduce the risk of tiring your eyes with constant focus on your screen. So, it is better to look away from computer for at least every 20 minutes and gaze at a distant object for a minimum of 20 seconds. Doctors suggests this and is called as 20-20-20 rule. This makes you feel relax and focus on muscle inside the eye to reduce fatigue.
Alternatively, look far object for about 10 – 15 seconds that can gaze at something to close for 10 – 15 seconds. This makes your look back at a distant object for about 10 times. This reduces the risk of eye focusing ability after prolonged computer work. Continue doing any of these two exercises to reduce the risk of computer eye strain. Blink frequently during the exercises to reduce the risks of computer related dry eye problem.
Comprehensive eye exam schedule
Most of the people report to the symptoms of CVS who wear eyeglasses or contact lenses. Make sure that your prescription is correct or bot. It is better recommended that all computer users have an eye exam. Make sure to tell to the doctor about the workstation setup. Tell him about the number of hours that you spend on electronic devices on each day.
Compute display setting to protect eyes
You should be careful while using computer. So, it is better to adjust the display of setting of your computer that helps to reduce eye strain and fatigue. Brightness of the display is approximately the same as the brightness of your surrounding workstation. Test the brightness by having a look at white background of your web page. If it looks a light source, then it’s too bright. This seems dull and gray that is too dark. The font size and contrast are adjusted according to your comfort while reading or composing any lengthy documents. You can prefer black print on a white background which is the best combination. The color temperature is nothing but the spectrum of visible light emitted by a color display. Blue light is short wavelength visible light which causes more strain than longer wavelength hues, like orange and red. You need to reduce the color temperature of your display to lower the amount of blue light that is emitted by a color display for better long-term viewing comfort.