5 Eye Care Tips for People Who Work in Front of Screens All Day

For many of us, working in an office requires a lot of screen time. This includes sitting in front of the computer monitor, and working on spreadsheets, documents, and other programs that require a lot of attention to detail.

Dry eyes, eye strain, and fatigue are some common complaints that plague office workers who are required to look at screens for extended periods of time. Even if you don’t work in an office setting, you likely often need to use a portable device such as a tablet or phone.

So, with all of that in mind, how can you still carry out your duties while maintaining your eye health in the long run? In this blog, we will discuss five eye care tips for those of us who spend a lot of time working with computer screens and similar devices.

1. Eat a healthy diet

The right foods in the right proportions help with many factors, including weight control, health condition management, and promoting overall well-being in general. However, did you know that certain foods promote healthy eyes and vision?

For example, carrots help create vitamin A, which is essential for eye health. Other vegetables that contain or help to produce vitamin A include spinach, sweet potatoes, and peppers. Thus, healthy side dishes such as greens and salads are one step you can take.

Additionally, fish high in omega-3 will help boost your eye health, particularly tuna and salmon.

2. Follow the 20-20-20 rule

Whether you work in an office environment or not, your eyes need a break from computer screens and other such devices. By using the 20-20-20 rule, you can still keep up with your deadlines, but also rest your eyes sufficiently to avoid common conditions such as digital eye strain and dry eyes.

Basically, the rule is as follows: “For every 20 minutes, you look at a screen, you should then turn and look at an object 20 feet away for 20 seconds.”

This helps avoid eye strain so you can refocus on the computer monitor, which produces a lot of concentrated light. Setting a timer can help you achieve this goal, and as it is only in 20-second intervals, you won’t experience too much of a delay within your day.

3. Get up and walk around

In addition to the 20-20-20 rule, it’s always good practice to take a full-body break from sitting and staring at the screen.

You can simply stand up and walk around the office, or go outside for some fresh air to clear your mind. While you’re at it, you can grab some water and do a few stretches. This is healthy not just for your eyes, but also for the rest of your body and mind.

Hydration and movement keep the body working properly and prevent a multitude of office-related conditions. This will be especially important for people who have had laser eye surgery to correct their vision. The last thing you would want to do is strain your eyes after this life and eye-sight-changing procedure. 

4. Use blue light filters

Resetting our circadian rhythms for sleep is often done using blue light, but it has been found in recent years that this blue light also acts as a filter to help reduce the glare produced by computer screens. 

Many people may use yellow-coloured filters in their glasses, and also purchase special yellow light filters to place over their computer screens. However, blue light filters, lenses, and screens are proving to be just as good (if not better) in preventing common eye complaints. They are also prettier to look at and through.

5. Practice yoga for the eyes

You can practice a variety of eye exercises just by sitting at your desk. These exercises are designed to move your eyes around and refocus them to lessen the symptoms of working at your computer screen for long hours.

The following techniques for your eyes are easy to do, and take only a few minutes:

• Eye rolls: Stretch out the muscles around the eye by doing some simple rolls. Move your eyes clockwise and then counterclockwise a few times to keep the blood flowing and the muscles working.
• Eye flexes: Rapidly move your eyes from side to side and then up and down while remaining relaxed and facing straight ahead. This will allow your eyes to refresh and get the blood pumping.
• Eye palm: This is not quite the same as a facepalm, but close. Cup your hands and place them over each eye. Slowly open and close your eyes, allowing them to focus on the darkened space. This allows the eyes to reset and relax.
• The slow blink: One common complaint for many workers is dry eyes. In this case, the eyes have not been able to refocus on anything other than the computer screen, and so they start to dry out. By slowly blinking a few times, you can refresh your eyes, thus preventing them from drying out.

Contact the Eye Health Experts

Regular visits to your eye care team will tell you if there are any issues developing that you need to address. Also, remember to keep a healthy diet, do regular exercise, and incorporate methods like eye exercises and the 20-20-20 rule into your work life. Your eyes will thank you.

Clearview Vision Institute has been looking after the eyes of our patients for many years. We are experts in overall eye health, and can help you to navigate the challenges of the modern digital work environment. We also specialize in laser eye surgery, including LASIK, ReLEx, custom PRK, and more. Our doctors can suggest which treatment will be most suitable for your vision’s needs.

Book an appointment with our eye care team to examine your vision and make sure that your eyes are in perfect working order. If you would like to learn more about laser eye surgery or our other services, you can call us at 416-445-8439 or visit us online.