We are all guilty of spending too much time in front of digital screens. This habit has increased more so in the last few years as many of us adapt to new ways of working, specifically remote and hybrid work. Prevent Blindness is a leading voluntary eye health and safety organisation that is committed to fighting blindness and preserving sight. They announced March as Workplace Eye Wellness Month. Their dedicated work sees them educating employers and employees about the most beneficial ways to promote healthy vision in the workplace. This inspired us to recommend some ways that you can protect your vision and avoid the symptoms of digital eye strain while at work.
What are the symptoms of digital eye strain?
The most common signs of digital eye strain, also known as Computer Vision Syndrome (CVS), will often include, dry and/or tired eyes, blurred vision, neck and/or shoulder pain, headaches and burning or itchy eyes.
How to prevent digital eye strain in the workplace?
We’ve combined some of our own expert advice along with the specific measures recommended by Prevent Blindness. Keep reading for suggestions on how you can protect your sight when using your digital devices. Practice eye safety in the workplace and also at home.
Reduce screen time:
Try to minimise the amount of time that you spend in front of digital screens. It’s important that you take regular breaks and allow your eyes time to rest. This is because your blink rate is reduced when focusing on a digital screen which can lead to dry eyes.
Optometrists also recommend the 20-20-20 rule. Take a 20-second break away from your screen and look at something 20 feet away. Repeat every 20 minutes.
Adjust your workspace:
Make sure that your monitor is around 20 to 28 inches away from your eyes and the top is slightly below eye level. You can get screens which tilt and swivel which may be useful. Adjust the font to a legible size so you don’t have to strain to see it. You should also practice good posture by changing the height of your chair and making sure your feet are flat on the floor.
Use a document holder:
If you are looking at a printed document whilst also working from a digital computer screen, make sure you’re using a document holder. Position it close by either between the keyboard and the monitor, or place it to one side. Either way, the main goal is to reduce the number of times your eyes have to readjust in order to focus and also how frequently your head and neck need to be moved.
Try blue light lenses:
Our BlueReflect™ lenses protect your eyes by filtering out blue-violet light. They reduce glare and improve visual comfort and focus.
Apply screen filters:
Most smartphones, tablets and computer screens will have filters. Adjust the brightness and contrast so that they are comfortable for you. The filters can also help to decrease the amount of blue light that is emitted. You can even install a glare screen to reduce reflections from lights and windows.
Use anti-reflective lenses:
Many of our great value lens packages provide an anti-reflection coating that eliminates unwanted and problematic reflections. This is extremely beneficial and can really help improve your vision.
Change the lighting:
Reduce bright lights overhead and ensure any natural light is to one side rather than directly in front or behind you. This will reduce glare and cause less strain on your eyes.
Safeguard your sight
We hope our helpful tips have inspired you to make a few small changes and prioritise eye safety in the workplace. By making adaptions to the environment that you work in, you can have a major impact on the future of your eye health. Also, you will begin to feel more comfortable and suffer less from the symptoms of digital eye strain.
