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How to protect your eyes while working on a computer

Date: June 20, 2024 Time: 12:53:45

We ask the main questions to the ophthalmologist

22.02.23, 11:31 2023-02-22T11:31:57+03:00

Lyudmila Panyushkina

ophthalmologist of the Rassvet and Chaika clinics, candidate of medical sciences

In fact, the damage of the devices is greatly exaggerated, the screens are demonized unnecessarily. In fact, some vision problems can be related to the use of devices, but only your mood can be affected by the morning viewing of the phone. This will not affect vision, neither in the short nor in the long term.

Viewing comfort is affected by the contrast between screen brightness and ambient light; it shouldn’t be too big. When you use your phone in the dark, your eyes are more likely to experience discomfort and tire faster than when there is sufficient ambient light. Try to keep the brightness of the device’s screen from contrasting too much with the ambient light and eliminate additional sources of glare.

There are no reliable scientific data that allow us to recommend a minimum or maximum time of use of a gadget. There are only certain recommendations for children, but this is more related to the nervous system: up to two years, the child should not look at the screen at all.

Vision is more likely to be affected not by the full duration of screen time, but by continuous work on the device at close range. This provokes to a greater extent the development of myopia; it is not a cause, but it turns out to be an additional risk factor for its appearance.

Follow the simple 20-20-20 rule: every 20 minutes, look away from the screen for 20 seconds and look at objects 20 feet (6-7 meters) away. This will allow the eyes to provide a more comfortable mode change.

Also, every two hours of work behind the screen, take 15-minute breaks – take a walk, chat with colleagues, but do not take a break from a laptop with a phone in your hand.

Glasses are necessary only when there are some changes in vision (farsightedness, astigmatism) that need to be corrected. People with such diagnoses should use them as prescribed by a doctor for the proper functioning of the eyes. Special computer glasses that protect against blue light, which are actively advertised, are more likely a marketing ploy. There is currently no scientific evidence to recommend them for eye protection.

The effectiveness of special vitamins for vision is poorly proven. But what is really important is to establish a diet that meets the body’s needs in trace elements and vitamins: zinc, calcium, vitamins A, C and B.

Eye health is supported by a Mediterranean diet rich in vegetables, fruits, green leafy lettuce, oily fish, vegetable oils, nuts and legumes.

Don’t forget the 20-20-20 exercise mentioned above.

Arrange good ergonomics of the workplace – the computer should be slightly below eye level: this minimizes the evaporation of tears.

Move away from the air conditioner or fan so that the airflow is not directed at your face and causes dry eyes.

Place a humidifier near your work area.

Wear glasses selected individually for you; this applies to people with astigmatism, farsightedness, myopia. Thus, the work will be comfortable, and the eye will not have to constantly overcome some kind of distortion.

Use moisturizing drops throughout the day.

The further away the object to be focused on, the more comfortable the eyes will be. The phone, as a rule, is closer to us, the laptop – further, the computer – even further. All this is acceptable, but it will be more comfortable for the eyes behind the screen, which will be at least 60 cm away, causing less eyestrain and, consequently, more comfortable working conditions behind the screen.

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Hansen Taylor
Hansen Taylor
Hansen Taylor is a full-time editor for ePrimefeed covering sports and movie news.
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