In today's fast-paced, digitally driven workplace, our eyes often bear the brunt of prolonged screen time, artificial lighting, and other environmental stressors. Between looking at computer monitors, smart phones, tablets, and televisions, you may have or are experiencing some of the uncomfortable effects of staring at screens for an extended time such as blurry vision, headaches, or achy, tired eyes that become dry or red.
March is Workplace Eye Wellness month, so to shed a little light on ways you can improve your eye health and vision wellness in the workplace, we’re sharing a few proactive measures to reduce the strain on your eyes.
1. Blink breaks:
Humans normally blink about 15 times in one minute. However, studies show that we only blink about 5 to 7 times in a minute while using computers and other digital screen devices. Blinking is the eye’s way of getting the moisture it needs on its surface1.
While you are working on that Excel spreadsheet, make a conscious effort to blink as often as possible. This keeps the surface of your eyes from drying out. Sticky note to self: blink more!
2. Ergonomic workstation setup:
An ergonomic workstation is not only essential for maintaining eye health but also helps reduce neck and back pain. Proper monitor placement, ergonomic furniture, and level lighting to reduce glare are all things that can be done to help reduce eye and musculoskeletal strain.
Rule of thumb: Keep any screens at arm’s length. For optimal computer monitor placement, the computer monitor should be placed straight in front of you, directly behind your keyboard, about an arm's length away from your face. The monitor should be no closer to you than 20 inches (about 50 centimeters) and no further away than 40 inches (about 100 centimeters). The top of the screen should be at or slightly below eye level2.
3. Eye-friendly screens:
Do you find yourself squinting at your computer screen because it’s too bright? If your screen glows brighter than your surroundings, your eyes must work harder to see. Adjusting your screen brightness to match the level of light around you and increasing the contrast on your screen helps to reduce eye strain1.
Using a screen filter, like one that omits blue light, can also be beneficial if you are struggling with glares on your computer monitor and smartphone.
4. Stay hydrated:
Drinking plenty of water during your workday not only has benefits for your skin, digestion, and energy levels, but it can also help alleviate parched peepers from extended screen exposure. Dehydration can make chronic dry eye symptoms worse. And if you're staring at a computer screen for an extended period, not drinking enough water can make your eyes feel even worse5.
Using a humidifier if you are working in a dry room is another way to add moisture back into your eyes.
5. Implement the 20-20-20 rule:
Take regular breaks using the “20-20-20” rule: every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds4.
6. Consider your eyewear options:
When you spend a majority of your workday at your computer, you might find that having eyewear that’s tailored to your vision needs can help reduce discomfort to your eyes caused by digital devices.
Consider the following options:
-
Computer glasses: These specific eyeglasses are prescribed by your eye doctor and are optimal for the distance to your computer so your eyes can focus on the screen. Some have multifocal lenses to help you quickly shift your focus between close, intermediate, and far distances1.
-
Lens enhancements: Adding a special lens or a coating like anti-reflective or blue light filtering can also help protect from the effects of digital strain. Anti-reflective coating helps to eliminate unwanted reflections from the lens surface. Blue light filtering lenses, such as IntelliBlue lenses from Target Optical, can help deflect the high-energy blue light rays from digital devices and screens.
7. Get a comprehensive eye exam:
An annual comprehensive eye exam with an EyeMed in-network provider, including Target Optical, is one of the most important things you can do for your overall eye health. During your exam, be sure to tell your eye doctor how often you use a computer and digital devices at work and at home.
Ready to schedule your eye exam? Click here to find a provider near you.
1. Boyd, Kierstan; “Computers, Digital Devices and Eye Strain”, American Academy of Ophthalmology, aao.org; July 2024
2. “Office ergonomics: Your how-to guide”; Mayo Clinic; www.mayoclinic.org; May 2023
3. “Computer Vision Syndrome”; The Cleveland Clinic; my.clevelandclinic.org; February 2023
4. "Eyestrain"; The Mayo Clinic; www.mayoclinic.org; July 2024
5. Braun, Ashley; "Is There a Link Between Dry Eyes and Dehydration?; verywellhealth.com; June 2024
Source: Eyemed
