Useful Tips

How to work at a computer all day without harming the eyes



Working on a computer imposes additional requirements in relation to vision. Without proper training and good visual skills, the eyes and body can suffer. Computer users often experience eye strain, headaches, and visual impairment. As a result, there is a constant need for stronger glasses and other unpleasant and painful symptoms.

There are 7 ways to protect your eyes from computer exposure. The first three relate to the workplace:

  1. Ability to look at remote objects.
  2. No glare on the screen.
  3. Proper illumination of the room.

Their implementation will help create a working atmosphere in which you can optimally use your vision and give your eyes a rest, as well as limit the influence of two main sources of physical and mental fatigue - blinding light and eye strain.

The following four exercises will help you maintain clarity of vision when working at a computer:

  1. Blink every 3-5 seconds.
  2. See not only the screen.
  3. Look at distant objects more often.
  4. If possible, use glasses that protect against computer radiation.

Correct blinking, “open” vision (awareness of what is happening around you when you look at the screen) and short breaks in work will keep your eyes healthy and relaxed, and your vision clear. You can also concentrate better.

Consider each of the 7 methods in more detail.

1. Ability to look at remote objects.

Position the computer so that you can see the farthest point of the room behind the monitor. From time to time, look at a distant object so that your eyes rest from the computer. Rest prevents the accumulation of eyestrain.

Try not to sit in a corner, facing a wall or window. Window light is another source of unwanted stress. It is best to sit facing the door, then you can look through the entire room.

Tip. If your computer is in a corner or you have too little work space, put a small mirror on the monitor or on the table: it will help your eyes look into the distance and focus on objects located behind you.

2. The lack of glare.

Glare is a reflection of light reflected on a monitor screen that blinds your eyes and distracts yourself.

Sources of glare can be light from light bulbs, sunlight from a window, light reflected from bright objects - even from your own white shirt.

Glare imperceptibly (at a subconscious level) makes you turn away from them. It becomes more difficult for your eyes to work and focus on the screen, which leads to strain on the eyes, neck, neck, shoulders and arms.

In order to check for glare on the screen, you need to turn on the light before turning on the computer. If reflections or reflections appear on the screen off, then there is a glare problem.

To eliminate glare, try:

  • turn the monitor
  • move objects reflected on the screen,
  • to hang windows so that the sun's rays do not fall on the screen,
  • turn off or reduce annoying light,
  • cover the bulbs with shades,
  • place the computer so that the screen is perpendicular to the light source.

Most likely it will help. However, due to the fact that most offices are not adapted to work on a computer, you may not be able to get rid of glare completely. In this case, you can try to use protective screens.

The use of protective screens helps to prevent unwanted light from entering the computer screen and has a positive effect on your health. A good protective screen also enhances the contrast of images, helping the eyes better distinguish between them.

Avoid low-quality screens, as they may have low resolution and frequency. This can cause eye strain and fatigue.

Anti-glare sprays are also a good thing, but protective screens are still more effective.

Another form of glare may be the light emitted by the computer itself. This happens when the monitor is set to too high an image brightness and you see, for example, dark letters on a bright background.

Many offices are overly lit for work on a computer and often the general light cannot be turned off. In this case, you should consult with a behavioral optometrist about whether you should wear darkened glasses.

If your workplace is well equipped and you can adjust the lighting, then darkened glasses, most likely, you will not need.

If the dominant color on the computer screen is yellow, light blue or blue-gray glasses will suit you, if green, it is better to choose pink. In some cases, you will feel more comfortable wearing glasses that protect against ultraviolet radiation, the effect of excessive lighting can be neutralized with glasses of a light gray or brown hue.

3. The proper illumination of the room.

If you completely eliminate all sources of glare, it is likely that your workplace will be too dark. This is also a problem, since working in a dark room is uncomfortable.

What should be the lighting? In no case do not place lighting devices on the line between you and the computer screen, as they distract peripheral vision and strain the psyche.

It is also necessary to cover any document with which you work. For this, a table lamp on an adjustable tripod is suitable. Make sure that the light does not fall on the screen.

Tip for working with paper documents. Ideally, the document you are working with should be located in the same vertical plane as the computer screen - to look from the document to the screen not from bottom to top, but from side to side. Throughout the day, place the document you are working on, either to the right or to the left of the screen - this way you will constantly look away, and this will reduce eye fatigue and improve visual skills.

If you have the opportunity to influence the general lighting in the room, it is preferable to use indirect overhead light, which can also be adjusted. The best source of indirect light is a floor lamp that shines on the ceiling. It is desirable that the lighting device has at least 3 operating modes and you can choose the most suitable one.

Do fluorescent lights hurt your eyes or reflect off the screen? In most cases, the problem is with the amount of light, and not with the features of fluorescent lamps. If possible, light the table with a 100-watt lamp and turn off the rest.

4. Blink every 3-5 seconds.

When you blink, your eyes are moisturized and cleansed, which contributes to clear vision. The muscles of the face and forehead also relax, you do not wrinkle your forehead and do not feel tension.

Many people consciously strain their eyes, constantly keeping them open. If you blink rarely, it contributes to eye redness, burning and itching, especially for those who wear contact lenses.

Learn to blink properly. In this case, only the eyelids move - not the forehead, not the face, not the cheeks. Make sure that you close your eyes without undue effort, that the upper and lower eyelids touch gently. Make sure your forehead is relaxed. Blink regularly, every 3-5 seconds.

5. See not only the screen.

Your vision should be "open."

This means that looking at the screen, you should also see the objects surrounding you - a table, walls, people sitting next to each other, etc. Pay more attention to what you see with peripheral vision - this will significantly reduce eyestrain, physical and mental fatigue .

When you look at an object, while not forgetting to see what is located to the left and to the right of it, the field of peripheral vision gradually expands.

The ability to see the world in its entirety will increase visual, physical and mental relaxation, and will help you improve your vision.

Mindfulness and tension are separated by a very fine line. In order not to cross this line, breathe evenly, regularly, easily blink, “open” peripheral vision.

The fullness and "openness" of vision will help to focus more easily (attentiveness) and will protect against severe mental fatigue (tension).

6. Often look at distant objects.

If you constantly peer at the screen, then this inevitably entails fatigue, tension and eye diseases. The absence of interruptions is one of the leading causes of myopia among computer users. Do not wait for eye pain - it is better to take short breaks regularly.

Despite the apparent simplicity of this method, looking at a distant object every 2-3 minutes prevents eyestrain and discomfort, keeps your eyes healthy.

Contrary to popular belief, a 5-minute break every hour does not give the eyes enough rest. Short visual breaks every 2-3 minutes are more effective and more useful, and they will take less time in total.

Take a short break when you feel that you need it, regardless of time.

Advice on short breaks. Raise your head and focus on the farthest object. Recognize what objects surround you. Take a deep breath. Relax as you exhale. Blink two eyes. Look again at the screen. It is recommended to do 3 such switching of focus from near to distant subject. It takes about 5 seconds.

Short breaks will keep your eye muscles relaxed and prevent the buildup of tension and fatigue. They will increase your ability to concentrate, as well as efficiency and productivity.

7. If possible, use glasses that protect against computer radiation.

Not all glasses and contact lenses are the same.

Regardless of whether you are wearing glasses at this time or not, you can benefit from special “computer glasses”. They will help reduce eyestrain and stop the deterioration of vision, often associated with working on a computer.

Even if you do not wear glasses or lenses all the time, “computer glasses” will be useful to you because they will help maintain good vision.

What type of “computer glasses” do you need? Let's try to figure it out.

In addition to using “computer glasses,” follow all the rules outlined in this book — they will help you improve your computer performance. If you already need glasses or lenses, the correct application of the principles outlined here will help you gradually reduce the need for them.

If you wear glasses or lenses for a distance.

Most people who need glasses for distance are short-sighted and see nearby objects more clearly than glasses without glasses. Many nearsighted normally see near objects without glasses.

However, if you use long distance glasses while working with nearby objects, this can result in frequent stress, fatigue, overstrain and decreased productivity. Why? Because it’s more difficult for the eyes to focus on a close subject (which is the screen) if you don’t take off your glasses for distance.

Moreover, this leads to impaired vision and the need to use more and more powerful glasses.

Well-chosen "computer glasses" for myopic are able to reduce the stress that occurs during work.

“Computer glasses” reduce eye muscle tension when focusing on an object, making screen symbols a little larger and “moving” them a little further.

If you wear glasses or lenses in order to see close.

If you wear reading glasses, you can use them when working at the computer. Glasses for farsighted are usually prescribed for good vision at a distance of about 40 centimeters, but in the case of a computer, they may not be the best option.

If you wear bifocal glasses, you can make sure that they are not suitable for working on a computer. You have to constantly bend your neck, and this only adds physical tension and enhances the feeling of discomfort, causes physical and mental fatigue.

When working at a computer, it is often best to use specially designed glasses or lenses.

If you don’t use glasses or lenses at all.

If you work at a computer, but don’t wear glasses, this does not mean that you are completely spared from any vision problems.

Even if you don’t need ordinary glasses, “computer glasses” will help to improve your performance and keep your eyesight.

If you have any visual or physiological problems while working at the computer, this should be alarming.

Consult a behavioral optometrist for the purchase of "computer glasses."

You can add to Martin’s advice that after working at the computer, it’s useful to wash your eyes with cold water (I have repeatedly heard on the Internet the benefits of such washing).

The correct position of the monitor

  • 45 cm minimum
  • 70 cm maximum

The eyes and the top edge of the monitor should be at the same level.

It is possible to adjust the height of the screen by placing, for example, several books under it. Immediately notice how much easier your eyes will become.

Font and text color

Move 50-75 cm away from the monitor and see what minimal font you can distinguish. After that, increase it three times. This will be the optimal value.

The best option for color is black on a white background. Try to avoid low contrast text and background.

Colour temperature

On most monitors, this temperature is manually adjusted. If the room is dark, warm, slightly yellowish shades will do.

If the room is darkIf the lighting is good
Warm, slightly yellowish shades will do.Give preference to cold tones - blue.

The easiest way is to adjust the palette using a special program - F.lux. It will automatically help you adjust the settings, while taking into account the time of day, lighting, etc.

Eye care

In addition to the proper organization of the workplace, it is important to monitor the health of the eyes. Firstly, you need to constantly give your eyes the opportunity to relax from the monitor, to distract from work. Secondly, relieve stress will allow special exercises for the eyes. Exercise while sitting or standing twice a day - when you wake up and before bedtime. It is important to keep your head up and not move.

1) Vertically up and down.
2) Horizontal left and right.
3) Right-to-left and left-to-right diagonally.
4) Rotational movements of the figure eight.
5) Movement in a circle, imagining the dial of the watch and keeping a glance at each digit.

All exercises are performed 8 times and not very fast. Each time the eyes should rest before you proceed to the next block. After finishing, cover your eyes with your hands for a few minutes - this will give them the opportunity to relax.

Do not forget about protection when working at a computer in the office or at home. These are special glasses that protect the eyes from negative influences and prevent vision from falling, vitamins for the eyes.

More recently, natural preparations have appeared to improve brain function and vision, the effectiveness of which has been confirmed most of all by people whose work is associated with a long stay behind the monitor.

How to quickly relieve eye fatigue?

People with sore red eyes are found today at every step. To avoid this, interrupt work several times daily with a monitor or documents with simple exercises. Performing gymnastics for the eyes correctly, we not only train muscles, but also indirectly work with the whole body as a whole.

1. “Butterfly”. Often, often pat the cilia, that is, blink. It turns out that in front of the monitor the eyes are lazy and stop blinking, and this harms our eyesight.

2. "Up and down." Keep your head straight, do not tilt. Look straight ahead. Slowly look up at the ceiling, hold it for a couple of seconds, then also slowly lower it to the floor and hold it too. The head remains stationary during the exercise.

3. The Pendulum. Keep your head straight, look in front of you. Look to the left, then slowly look to the right. The head is motionless, work only with the eyes. During the exercise, monitor the condition of the muscles of the eyeballs, do not overexert them!

4. The Eight. Keep your head straight, look in front of you. Mentally imagine a horizontal figure eight (or infinity sign) of maximum size within your face and smoothly describe it with your eyes. Repeat the exercise several times in one direction, then in the other. After that, blink often, often.

5. “Dial”. Imagine a large gold-colored dial (scientists believe that this particular color helps restore vision). Perform circular movements with eyeballs while keeping your head still.

6. "Pencil." Take the pencil in your right hand and extend it by lifting the pencil at eye level. Смотрите на кончик карандаша и медленно отводите руку вправо, затем влево, провожая пишущий предмет глазами, но не двигая головой.

7. «Прекрасное далеко». Подойдите к окну и посмотрите вдаль, затем на кончик носа – это тренирует глазную мышцу. Повторите упражнение несколько раз.

8. «С широко закрытыми глазами». Close your eyes and try to describe with them an imaginary circle, then a horizontal figure eight, then a cross.

9. "Zhmurki". Blink tightly several times, then just close your eyes and sit for 20-30 seconds.

10. “Massage”. On our ears there is a huge number of points through which you can act on a particular organ. So, by stimulating the lobe, you indirectly affect vision.

Morning exercises for the eyes

In the morning, not only the muscles of the body need a little warm-up, but also the eyes. Therefore, it will not be amiss to learn to systematically perform the following exercises. In total, morning exercises should take 10-15 minutes of time. It should take place calmly, without tension. Therefore, if you do it before going to work, it is better to set an alarm early, so as not to be engaged in a hurry.

  • Deep, even breathing for all exercises. This is very important, since only the correct intake and distribution of oxygen can contribute to the further normal functioning of the body. So, breathing evenly, you need to stretch a couple of times and turn over from side to side.
  • The simultaneous opening of the mouth and eyes, and this should be done as widely as possible and several times.
  • Squinting very tightly as soon as possible. Then open your eyes, repeat the exercise 6 times.
  • Blink. Light quick movements 12 times.
  • "Draw" a few letters or numbers with your nose. The exercise needs to be repeated 3-4 times. This will relieve tension in the cervical vertebra.
  • Palming. The exercise described above. Enough 2-3 times for 1 minute.
  • Turns with your fingers (you can rotate your fingers randomly in different directions), count up to 10 in the process.

Gymnastics at work

In the process, no matter what the activity, you should also allocate at least 10 minutes to take a short break and give your eyes a rest. To do this, just make palming. Thus, tension is relieved from the eyes, the reaction improves. During exercise, remember to breathe properly. Do not do gymnastics if breathing is intermittent, if time cannot be taken in calm. Because it will not give a positive effect and generally a result.

How to relieve eye inflammation?

Seeing the bursting of the eye vessels in the mirror, many immediately grab onto the advertised vasoconstrictor drops for the eyes. And they make a mistake. Use such eye drops should only be recommended by a doctor or as an ambulance.

Firstly, the use of vasoconstrictor drops will not save you from a disease with which redness of the eyes may be associated. And they, of course, will not remove eye fatigue. They only narrow the vessels - and excessively. At the same time, intraocular pressure will increase - the organ of vision will not receive the right amount of oxygen. As a result, there is an even greater redness after the cessation of the drug. Regularly using vasoconstrictors, you will not relieve eye fatigue, but also run the risk of getting new troubles that even a round-the-clock sitting at the computer will not provide you!

The most common advice of doctors is to reduce the time of "sitting" at the monitor, for computer workers it is practically impossible. Therefore, it remains to "maintain" a good eye condition, possibly compensating for the harm caused by work. In other words, it is necessary to systematically recover losses, by all means strengthening the ability of the visual apparatus to independently resist the harmful effects of a computer.

In this regard, many “usefulnesses” have been invented for the eyes that can inhibit the development of unpleasant symptoms. Among them: moisturizing drops, multivitamins based on blackberries, special gymnastics, safety glasses and a properly equipped workplace.

To relieve eye fatigue and inflammation, use the improvised means: apply ice cubes or a towel moistened with cold water on the skin under the eyes, moisten the eyelids with fresh cucumber juice, apply a compress of chamomile or regular tea to your eyes, alternately apply hot and cold cotton swabs moistened with sage infusion (1 hour. l. for half a glass of boiling water), just get enough sleep!

The use of a massager for the eyes can be a good help in the fight for your eyes. This is an effective way to quickly relieve spasm of blood vessels, relax eye muscles, improve blood supply to the eyeball.

Most massagers are small devices resembling a mask or glasses. The most common devices that drive small probes, which begin to “trample” around your eyes, have a relaxing effect, like a normal mechanical massage. The effect can be enhanced by connecting a weak magnetic field to the probe plates.