COVID-19 has ensured that people stay at home because of the lockdown. Many people enjoy the benefits of working from home, as they no longer have to get up early and dress for the office, but simply connect to the system and start working.
As comfortable as it may seem, the reality of working from home is quite different. Working from home makes people work even more than their usual official schedules. Although they are not engaged in official work, they are in constant contact with mobile phones for entertainment during confinement.
Looking at a computer screen or mobile phone for an extended period of time causes stress on the visual system that results in dry eyes, itching, headaches, red eyes or other eye problems. Although the office environment is adapted with good lighting and technology to prevent eye strain, working from home can sometimes become unhealthy due to the unavailability of such an environment. Discover some ways to avoid digital visual fatigue when working from home.
1. Take Breaks
Working continuously for long hours can cause pain in the eyes, neck and shoulders. The best way to prevent them is to take short and frequent breaks. Mini breaks of about 4-5 minutes during work help to relax the eyes and reduce discomfort. It also improves your productivity at work and helps you focus more on your task.
2. Adjust The Lighting
Good lighting of your workspace at home is essential to reduce eye fatigue. If the room is too bright due to sunlight or indoor lighting, the tension on your eyes can be maximum and cause pain or other vision problems. The same is true in a dimly lit environment. It is therefore essential to work in a balanced lighting environment.
3. Position Your Screen
When working from home, make sure you adjust your computer or laptop screen correctly. Place the device at eye level or slightly below (about 30 degrees). This will reduce the tension on your eyes and prevent you from bending your neck and shoulder, which will not hurt or less pain while you are working.
4. Use Anti-Glare Screen
Laptops and computers with anti-reflective screens can control the extra light that falls on them. In the workplace, because of adjustable lighting, these filters are not necessary, but when you work from home, they can cause eye strain if your computer screen is not equipped with them. To avoid glare, use curtains to reduce sunlight in the room or use weaker lights.
5. Make Fonts Large
A larger font size tends to reduce eye fatigue during labour. If the font size is larger, the person should focus less on the screen to see what will automatically reduce fatigue. Adjust the font size, especially when reading a long document. The combination of black fonts on the white screen offers the best comfort.
6. Blink Frequently
Flashing frequently helps moisturize the eyes and avoid the symptoms of dry eyes. About a third of people often forget to blink when working long hours. This causes eye problems such as dry eyes, itching and blurred vision. So get into the habit of blinking about 10 to 20 times a minute to reduce eye strain.
7. Wear Prescribed Glasses
Prolonged eye strain can lead to problems such as eye damage or cataracts. This is why it is very important to reduce eye strain to protect the health of your eyes. Wearing prescribed glasses during work allows you to see the screen better without having to tilt your head back. This allows you to see comfortably, especially if you have the dual focus or multifocal glasses.
8. Exercise Your Eyes
Regular eye exercises can maintain the strength of the eye muscles and prevent the possibility of eye diseases such as myopia, astigmatism or hyperopia. This can be done by the 20-20-20 rule. According to this rule, you should look away from your screen every 20 minutes and focus on any object 20 feet away for about 20 seconds. This helps relax the eyes and reduce eye strain.
9. Prefer Using Computer Glasses
Computer glasses help prevent eye strain, blurred vision, digital glare and computer-related headaches by optimizing vision while looking at the screen. They have a glare-proof coating that helps eliminate reflections on the front and back surfaces of the lenses, reducing glare and providing comfort to the person.
10. Avoid Holding Devices Closer To Eyes
People who hold digital devices close to their eyes are at greater risk of eye strain. No matter you are working on small screen laptops or viewing mobile screen, always hold the device 50-100 cms away from your eyes. If the screen is smaller, increase the font size for a better view.