Does the summer heat tempt you to leave your desk light off? If so, you might risk straining your eyes. I just came across one of my posts published by Women On Writing back in 2011 and thought the information worth sharing again. Hope you find it helpful!
The things we do to ourselves… Last week I decided it was too hot to have the lights on in my office. I worked in a dim room all week and ended up with an annoying twitch in my right eye. So, I decided to do some research on eye strain and how to prevent it. Are you ready for the condensed version?
Office Ergonomics:
Your computer screen should be at arms length, with the middle of the screen setting approximately fifteen degrees below your sight line. Place the monitor at a right angle to any window or bright light source to reduce glare.
The lighting in the room should be no more than three times brighter than the screen. The best lighting is indirect; the aim is to avoid glare and shadow. Use task lighting for any paperwork.
Paperwork should be placed at the same level and angle as the monitor, or directly in front of the monitor, to reduce the strain of repeatedly changing focus.
Rest and Exercise:
Take a break at least every thirty minutes to relax your eye muscles, either rest with your eyes closed for a few seconds or choose one of these exercises.
The Stretch
You know this one. Look up, look down, look left, look right– you should be able to feel the stretch. Making “figure eights” will work just as well, or look around the room and trace the outline of objects with your eyes.
Zen Vision
I’m sure you’ve seen pictures where there are two possible images. For instance, one might see either a beautiful woman with a bared shoulder or an old hag with a wart on her nose. The trick to seeing both images is to look without focusing. This type of vision relaxes the focus muscles.
The Painter
Hold up your thumb, now look at your thumb then look at something distant. Go back and forth several times.
Finish by quickly rubbing your palms together and placing your hands over your eyes, the warmth and darkness will relax the muscles.
Lubricate:
Did you know that when we are relaxed we blink twenty-two times per minute, but when we are at a computer we only blink seven times per minute? Blinking replenishes the moisture shield across our eyes. This moisture shield protects our eyes from germs and also allows proper light refraction for accurate sight. If your vision is fuzzy, or if your eyes are red or feel gritty, you may have dry eyes.
Artificial tears are perfectly safe to use as often as you need. Choose a good quality tear replacement product; many are available in preservative free formulas.
Increase your intake of EFAs (essential fatty acids), they are essential in keeping the mucous membranes moist.
If eye strain continues to be a problem, ask your ophthalmologist about computer glasses.
I’m more aware now of the improper lighting and the discomfort it has been causing, and my eyes feel better after trying just a few of these exercises. These tips helped me; I hope you find them helpful as well.
Original article at Women On Writing
August 6, 2013 at 2:19 pm
Ugh, my aging eyes have really not been liking the monitor lately. And I’ve been working on more artwork so it doesn’t help. Catch myself staring wide-eyed while I’m doing detail work. Thanks for the reminder to pay attention!
August 6, 2013 at 2:37 pm
I hear ya! Thanks for coming by…and take care of those peepers 🙂
August 31, 2013 at 1:18 am
I experience eye strain too due to my type of work. Glasses can help you lessen the eye strain and close your eyes once in a while if your in front of your computer.
September 11, 2013 at 9:51 am
Hi Demi,
Good point! Glasses are a terrific tool when needed. I always suggest my friends get a yearly eye exam. If glasses are prescribed be careful not to get in the habit of wearing them continually–the more you wear glasses the weaker your eyes get! That goes for OTC reading glasses as well, they are really just magnifying lenses…
Tip: If eye strain often occurs while working on a computer, check your brightness setting. Toning down the brightness even just a little can really make a difference! UV filter screens also help.
October 1, 2013 at 4:59 pm
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