Causes Of Eye Strain And 3 Ways To Reduce It

Over the past couple of years, many of us have shifted to working from home due to the impact of the coronavirus. While remote work has its advantages, it also brings challenges like eye strain stemming from increased screen time.

Numerous studies indicate that remote work can enhance productivity by eliminating office distractions. However, the flip side is that the heightened focus on our work tasks translates to prolonged periods of staring at screens, leading to eye strain.

Here are three effective ways to help alleviate eye strain and promote healthier eyes while working from home, ultimately benefiting not just your vision but also your overall productivity and well-being.

Symptoms Of Eye Strain

It’s essential to be able to identify the signs of eye strain. Although there are no definitive long-term consequences, continuous exposure to blue light emitted by screens could potentially result in retinal damage.

Issues associated with screen exposure are encapsulated under computer vision syndrome (CVS), with symptoms including:

• Eyes feeling sore and itchy
• Watery or dry eyes
• Blurry vision (sometimes double vision)
• Headaches and migraines
• Soreness in the back, shoulders, and neck
• Difficulty concentrating
• Struggling to keep your eyes open
• Increased light sensitivity.

While spending extensive time staring at digital screens is a prominent cause of eye strain when working from home, other contributing factors include:

• Not taking breaks while reading
• Extended periods of driving without rest
• Exposure to bright lighting
• Struggling to see in dim light
• Stress and fatigue
• Effects of central heating, fans, and air conditioning
• Pre-existing eye conditions.

How To Reduce Eye Strain While Working From Home

1. Get An Eye Test

Underlying eye issues like uncorrected vision are significant contributors to eye strain. If you notice any symptoms of eye strain, it is advisable to visit an optometrist for an eye examination.

An eye test can help diagnose any existing vision problems and prescribe glasses that can alleviate eye strain symptoms while aiding concentration. Opting for glasses that you find comfortable and appealing is crucial to ensure you wear them consistently.

With a wide range of eyewear options available, from standard frames to designer glasses, there’s something to suit every preference. Alternatively, contact lenses can be another choice if glasses don’t appeal to you.

2. Monitor Your Screen Time

Prolonged use of computers and digital devices is a primary cause of eye strain. Screens impose more strain on our eyes compared to printed materials due to various factors such as:

• Incorrect distance from screens
• Glare and reflections on devices
• Reduced blinking while using computers
• Inadequate contrast between text and background.

Working remotely often provides more flexibility in work hours, allowing you to take breaks to rest your eyes.

Adhering to the 20/20/20 rule can be beneficial; for every 20 minutes of screen time, take a 20-second break to focus on something 20 feet away. This quick exercise helps relax your eye muscles and acts as a reset, reducing screen-induced eye strain and enhancing concentration. Additionally, consider incorporating eye yoga techniques like focus shifting, controlled eye movements, and palming to relax your eyes from prolonged screen exposure.

Other tips to reduce eye strain when using a computer include:

• Positioning the screen at arm’s length directly in front of you
• Ensuring the top of the screen aligns with eye level
• Adjusting screen settings to enlarge text and optimize contrast and brightness.

3. Take Regular Breaks

In addition to prolonged screen time, remember to take breaks throughout your workday to give your eyes time to rest. Following the 20/20/20 rule and incorporating longer breaks can rejuvenate your eyes.

Regular breaks offer benefits beyond eye health, including:

• Enhancing memory
• Providing an energy boost
• Reducing stress levels
• Boosting creativity, productivity, and performance
• Improving overall mental and physical well-being.

  Image by Pedro Figueras via Pexels

During breaks, avoid looking at electronic screens like phones or laptops to allow your eyes to relax from prolonged screen exposure. Engage in activities like taking a walk or socializing, as excessive screen time during breaks can impede relaxation.