Work From Home Eye Care Tips
Having to spend most of your time indoors, with long hours staring at your digital devices while working from home? Likewise for the children, who are on full home-based-learning? Beware discomfort or pain, fluctuating vision, or tired aching eyes. They’re the tell-tale symptoms of eye strain.
Staring at computer or mobile screens can cause eye strain. But while you probably won’t be able to cut back on the use of these digital devices just yet, you can take active steps to protect your eyes while using them.
Adjust your computer’s monitor
Ensure that your monitor is directly in front of you, at about an arm’s length away. Position the top of the screen such that it is at, or just below, eye level. This is to ensure that you are not gazing upwards at the screen, as doing so may increase eye strain.
Adjust the brightness and contrast
Adjust the brightness of your screen to a comfortable level, close to the same brightness as your surroundings. This will help to increase the contrast on your screen to reduce eye strain.
Minimise glare
Install an anti-glare or matte screen protector to reduce the glare from the light reflecting back from your monitor. If you wear spectacles, purchase lenses with an anti-reflective (AR) coating, as this helps to reduce glare by minimising the amount of light reflected off the front and back surfaces of your spectacle lenses. You can also try to reduce glare from the external environment by drawing the window shades or blinds. If possible, position your computer’s monitor such that the windows are at your side, instead of being in front of, or behind, your screen.
Choose the right eyewear
If you are already presbyopic or “lao-hua”, see your ophthalmologist or optometrist for a pair of prescription glasses that allows you to focus your eyes specifically at computer screen distance. This is an intermediate distance about 20 – 26 inches away from your face. Some people may prefer to use multifocal lenses to have the ability to shift your focus between near, intermediate and far distances. If you are going to be spending hours on the computer, try to avoid wearing contact lenses as this may worsen your dry eyes symptoms.
The “20-20-20” rule
It is important to take regular breaks สมัคร ufabet กับเรา รับโบนัสทันที using the “20-20-20” rule. For every 20 minutes that you are on the screen, look at something 20 feet away for at least 20 seconds.
Take frequent breaks
It is important to “get away” from your computer screen after every 30 minutes of usage. Take a walk around your room and stretch your arms and legs, and exercise your neck, shoulder and back muscles to relax them. This will help to reduce your risk of headaches, as well as the neck, back and shoulder pain associated with prolonged computer use.