Maintaining Eye Health: 10 Daily Habits for Desk Workers
Many of us spend countless hours in front of screens, whether for work or leisure - or both. This can take a significant toll on our eyes, leading to discomfort, referred pain, and potential long-term issues. Remote work and the surge in virtual meetings have significantly impacted screen time and eye health. Since the shift to remote and hybrid work, there has been an increase in the number of hours people spend in front of screens and has contributed to various eye-related issues such as computer vision syndrome.
In light of National Eye Week this September, we’ve put together 10 daily habits to help you take better care of your precious eyes, especially if you have a desk job with prolonged exposure to laptop, desktop, mobile and projector screens.
- Follow the 20-20-20 Rule
One of the simplest yet most effective habits to start getting into is the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce eye strain and gives your eyes a much-needed break from the screen. You can use your mobile phone to set regular alarms reminding you to do this until it becomes an engrained habit.
- Personalise Your Screen Settings
Lighting is very important, and not just for photographers! If you’re sat opposite a screen/s all day, ensure your screen brightness matches the lighting in your room. Too bright or too dim screens can often be the cause of undue eye strain. Additionally, you can adjust the text size and contrast to a comfortable level to avoid squinting. You can also adjust some of your applications to have either a black or white background – see which one feels most comfortable for you. If you haven’t yet played around with your settings, you may find instant relief when making these minor adjustments.
- Personalise Your Space
…as much as is in your control. Try to avoid working in dimly lit rooms and reduce any glare by positioning your screen away from windows or using an anti-glare screen protector. As mentioned above, proper lighting can reduce the strain on your eyes and help you maintain focus.
- Blink Twice if Your Eyes Are Dry
Blinking is the body’s way of naturally keeping your eyes moist and preventing dryness. When staring at screens, people tend to blink less frequently – especially if they’re intensely focussed on what they’re doing. Try to make a conscious effort to blink more often to keep your eyes well lubricated.
- Use Artificial Tears
If you experience dry eyes and blinking more frequently isn’t quite cutting it, try using artificial tears. These over-the-counter eye drops usually contain saline to match the salinity of the eye and can help keep your eyes moist and comfortable throughout the day.
- Keep a Healthy Diet
As with everything related to the body, maintaining a healthy diet can work wonders. For your eyes, a diet rich in vitamins and minerals is essential. Foods high in omega-3 fatty acids, vitamins C and E, and zinc can help prevent age-related vision problems and help you put up a good fight against the screens. Be sure to incorporate leafy greens, fish, nuts, and citrus fruits into your meals.
- Stay Hydrated
Drinking plenty of water is not only good for your overall health but also for your eyes. Staying hydrated helps maintain the moisture balance in your eyes, along with the rest of your organs, and helps reduce dryness and irritation.
- Practise Good Posture
It might not seem obvious at first, but proper posture can reduce strain on your eyes. Make sure your screen is at eye level and about an arm’s length away. This helps maintain a comfortable viewing distance and reduces the need to squint or lean forward. By maintaining a healthy distance from your screen, you allow your eyes to work at their best, not forcing them to constantly readjust, strain and work harder than they need to.
- Go for Regular Eye Exams
Regular eye check-ups are crucial, even if you don’t wear glasses or contact lenses. An eye exam can detect issues early and ensure your prescription is up to date, reducing the risk of eye strain. You can ask your local optometrist’s to send you a reminder every year or two to book your check-up.
- Take Screen Breaks
In addition to the 20-20-20 rule, it’s important to take longer breaks away from your screen. Stand up, stretch, and walk around to give your eyes a rest while also improving your overall wellbeing. Our minds and bodies work holistically and often, what’s good for one will be good for the rest too.
By incorporating these ten habits into your daily routine, you can significantly reduce eye strain and maintain healthier eyes. Happy National Eye Week!
