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Tips to reduce eye strain while working from home


Due to the Corona pandemic, many people are working from home, and this means spending long hours staring at a computer screen, and according to “healthline”, we show some very useful tips and home remedies to reduce eye strain and maintain eye health.


blue light hazards

Since we've been stuck attached to our tablets, smartphones, laptops, and TVs since the shutdowns began, prolonged exposure to the blue light emitted by these devices can lead to recurring strain on the eyes.


Common Symptoms of Computer Vision Syndrome

Studies show that 50% to 90% of people who work at a computer screen develop symptoms of computer vision syndrome (CVS), also known as digital eye strain.


The screen forces the eye to focus and refocus all the time causing headaches, dry red eyes, constant itching, tears and blurred vision. Over time, the constant flickering and glare from the screen makes your eyes work harder causing eye muscle damage.


Tips to reduce eye strain

You may be able to reduce or prevent eye strain by changing the way you use digital screens, and here are some tips that may help protect your eyes from fatigue and discomfort.


1. Set up your computer

Place your computer screen 20 to 28 inches from your eyes. Sitting close to a digital screen can increase the risk of eye strain.


Place the screen a little below eye level, about 4 to 5 inches, tilt the top of the screen back about 10 to 20 degrees, making sure you don't tilt your neck up or down to see the screen.


You can also make text and images clearer and easier to read by increasing the contrast, brightness, and font size on your device.


2. Blink frequently

 

Blinking frequently helps prevent your eyes from drying out by spreading moisture and mucus to your eyes. If you don't blink often enough, it can dry out and irritate your eyes. Try to remember to blink often when using a computer or other digital device, and take breaks Regular of the screen to rest your eyes.


3. Reduce screen glare

 

Screen glare occurs when light reflects off your screen. The light often comes from overhead light fixtures or nearby windows. Try to reduce or eliminate glare by:


Close the blinds on the windows to reduce or reduce screen glare

Use low wattage light bulbs

Overhead lights dimming

Add a screen glare filter to your computer


4. Use the correct glasses

 

If you wear eyeglasses, make sure your prescription is correct. Wearing the wrong prescription can make it difficult to focus your eyes properly, and this can increase the risk of eye strain and headaches.


5. Keep these tips in mind for good posture:

Sit up straight with your ears aligned to your shoulders.

Avoid letting your head and neck tilt forward.

Keep your shoulders relaxed and avoid bending forward.

Place your computer screen a little below eye level, making sure you don't have to tilt your head up or down or bend forward to see the screen clearly.

Use a chair of the appropriate height, with your knees at or slightly higher than your hips.

Use a chair with good back support, and try to sit down and feel that the back of the chair supports your spine.


6. Take regular breaks

 

One of the main risk factors for computer vision syndrome is the constant use of a digital screen. To reduce the risk, take routine breaks:


Follow the 20-20-20 rule. The 20-20-20 rule can help your eyes refocus and rest. Look at something 20 feet away, for 20 seconds, every 20 minutes.

Rest for 15 minutes After 2 hours of continuous screen use Rest your eyes for 15 minutes Step away from the computer and focus on objects closer and further away from your digital screen.

Do non-screen tasks During each break, avoid looking at another digital screen, try doing off-screen tasks like organizing paperwork or walking.

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