How not to ruin your eyes and health at the computer all day

When you sit at a computer all day because it is part of your job, your eyes and body feel it after a while. The good news is that most troubles can be prevented with a few habits and the right setup. Let us go through them.

Why eyes suffer at a screen

Looking at a screen for a long time causes so called digital eye strain (computer vision syndrome). It shows up as dry and burning eyes, blurred vision and headaches, often also a stiff neck and back. It is not permanent damage, but it is unpleasant and unnecessary.

There are two main causes: the eyes focus up close the whole time (the muscles get tired) and at a screen we blink less, so the surface of the eye dries out.

The 20-20-20 rule

The simplest and most effective aid. Every 20 minutes, look at something at least 6 metres away for 20 seconds (about 20 feet). Looking into the distance relaxes the eye’s focusing muscles. Looking out a window or across the room helps.

While doing so, blink consciously. It sounds trivial, but when concentrating on a screen we blink up to half as much. If your eyes are still dry, moisturizing drops (artificial tears) help.

The right monitor position

• Distance of the monitor roughly at arm’s length, about 50 to 70 cm from the eyes.
• Height so that the top edge of the screen is at eye level or slightly below it. You look slightly down at the screen, which is most natural for the eyes and the neck.
• With a laptop, use a stand and an external keyboard, otherwise the screen is low and you hunch. This relates to the articles workplace ergonomics and how to sit at a computer.

Light and the screen

• Avoid glare. A window or strong light should not shine directly into the screen or opposite it. Place the monitor sideways to the window.
• Do not work in complete darkness. A bright glowing screen in a dark room strains the eyes. Keep dim ambient light.
• Match the screen brightness to the surroundings and set a large enough font so you do not have to squint.
• Night mode and a blue light filter help comfort and better sleep in the evening rather than anything else. Beware, the scare that “blue light ruins your eyes” is exaggerated. The real problem is less blinking and long close focus, not the color of the light itself.

Breaks, movement and dry air

• Take short micro-breaks. At least once an hour stand up, walk around, loosen your neck and shoulders.
• Beware of drafts and air conditioning that blow into your face and dry the eyes. Humidifying the air and drinking water also help.
• Alternate activities so the eyes do not stay at the same distance the whole time.

A doctor’s check and a quality monitor

• Go for regular eye examinations and wear the right prescription. For intensive work there are also computer glasses.
• A quality monitor is gentler on the eyes. Look for one that does not flicker (flicker-free), has a matte anti-glare surface and sufficient resolution with the right scaling. The article how to choose a monitor helps with the choice.

Conclusion

You protect your eyes during all-day work mainly with the 20-20-20 rule, conscious blinking, the right monitor position and good light without glare. Add breaks, movement and an occasional eye exam. These are small things, but after a day at the computer there is a huge difference between them and an evening headache. There is more on a healthy workplace in the article the perfect home office.

Want to set up your workplace at home or in the company to be healthy and comfortable? Get in touch, we will advise on monitors and the whole arrangement.

This article is part of our Hardware and components overview.