In the 21st century, we spend a lot of time in front of a computer screen. Whether for work or personal use, we often stay glued to a lit screen. Did you know that this comes with health risks?
Our eyes weaken over time anyway, but we do ourselves a disservice when we overdo digital devices. According to a study featured in Time Magazine, digital/computer eye strain” affects some 64 to 90 percent of office workers.” And though digital eye strain is not a permanent disorder, it can cause other permanent health issues. Here are some of the things you should stay aware of.
1. Rest your eyes.
Resting your eyes at regular intervals can help prevent discomfort from staring at a computer all day.
According to the American Optometric Association, “A simple rule-of-thumb is to take a 20-second break every 20 minutes by looking at something 20 feet away.”
If you can’t remember to do this, try downloading an app called Eye Defender or WorkRave. These will do the work of remembering for you!
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2. Keep proper distance.
Visual strain can definitely come from not keeping proper distance from a device. This goes for any device with a lit-up screen, large or small.
According to the Occupational Safety and Health Administration, “viewing distances that are too long can cause you to lean forward and strain to see the text, while distances that are too short may make your eyes work too hard to focus.”
Try adjusting your desk and keyboard placement to find the right amount of space between you and your computer.
3. Adjust the light.
The light on your monitor should be the brightest light in the room. Ambient light should be about half as bright as your monitor’s light.
If you use a lot of natural light, a best practice is to position windows to the side of the device rather than in front of or behind it. Full-spectrum lights are better than fluorescent lighting, as it is too harsh.
4. Use simple fonts.
With all of the apps out there to customize your phone with fancy fonts, it’s hard not to be tempted.
For your eyes’ sake, it’s best to stick to an easy-to-read font.
According to a recent study done by the American Optometric Association, “Fonts without serifs, such as Arial or Verdana, are better than those with serifs, such as Times New Roman.”
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5. Keep the monitor clean.
The last thing you need is a screen full of debris, which can make you squint even more. Clean your screen!
To prevent glare, consider buying an anti-glare screen protector.
Another option is to paint the walls in your workspace with matte paint, since glare happens when light reflects off surfaces. This can’t happen with paint that has no gloss.
6. Wear glasses
Plenty of options are available for those with and without a prescription.
If you have a prescription, try to remember to wear your glasses. They’re for your protection and can even be ordered with anti-glare.
If you don’t have a prescription, most sporting goods stores carry polarized glasses that can help with the glare as well.