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Nowadays, screens have become an integral part of our lives. This is particularly true for software engineers and other IT professionals. They spend long hours engrossed in complex coding tasks, staring at glowing computer screens.
Unfortunately, this prolonged screen exposure puts them at risk of digital eyestrain, an often overlooked occupational hazard. Digital eyestrain can adversely affect productivity and quality of life, ranging from a minor annoyance to a significant obstacle.
However, it is entirely possible to prevent and mitigate digital eyestrain. Here are five essential guidelines to consider as you navigate the path to maintaining a clear vision in the digital age.
Embrace the 20-20-20 rule
The 20-20-20 rule, widely recommended by eye care professionals worldwide, is a simple yet effective method to alleviate digital eyestrain. According to this rule, after every 20 minutes of continuous screen time, take a 20-second break and shift your gaze to an object positioned at least 20 feet away.
This short pause allows your eyes to rest and thus minimize the strain associated with focusing on the close-up digital text. Adopt this technique as part of your daily routine and you should significantly boost your overall eye health and comfort, despite the minor interruption it may seem to cause during your workday.
Adjust display settings
The settings on your computer screen have a big impact on your eye health. Two key aspects that require careful attention are lighting and font size. Ideally, adjust the brightness of your display to match the ambient lighting in your surroundings.
If your screen appears dull and gray or emits excessive brightness, it™s either too dim or too bright, requiring your eyes to work harder. Also, make sure that the font size is comfortable for reading, as squinting and straining to decipher small print can lead to headaches and discomfort.
Choose high-contrast themes to further improve your reading experience and make it easier on your eyes.
Schedule regular optometrist checkups
While establishing good eye care habits is essential, it™s equally important to undergo regular professional eye exams. Make it a priority to schedule routine checkups with an optometrist to identify and address any potential concerns at the earliest possible stage. A good optometrist can assess the condition of your eyes and offer personalized therapy tailored to your specific needs.
Moreover, regular examinations can help in the early detection of conditions like computer vision syndrome (CVS), which affects the ability to focus on digital screens. Detecting such issues early allows for more effective preventive measures and treatments, potentially sparing you from prolonged discomfort and even visual impairment.
Optimize lighting conditions
Proper lighting can significantly reduce eyestrain. When working in a well-lit environment, make sure there is a low contrast between your screen and the surrounding lighting. Aim for soft, ambient lighting that adequately illuminates your workspace without causing reflections on your screen.
A desk lamp emitting warm light can be an excellent choice, providing focused illumination without being harsh. Direct sunlight or bright fluorescent lights can create excessive brightness and glare, leading to eyestrain and the need to squint.
Controlling the amount of sunlight entering your workspace through blinds or curtains, coupled with the use of anti-glare screens or eyewear, can help minimize these risks.
Blink more frequently
When deeply engrossed in coding or debugging, it is common to blink less often, which can result in dryness and irritation in your eyes. Blinking lubricates your eyes, and reduced blinking can cause your eyes to dry.
To maintain comfortable and moist eyes, make a conscious effort to blink more frequently, especially during prolonged sessions. If you find it challenging to remember, consider setting reminders or using eye drops to keep your eyes adequately moisturized. Using a humidifier in your workspace can also help combat dryness and minimize irritation.
In conclusion
Everyone who uses computers for work these days is susceptible to digital eyestrain. Your eyes serve as the lenses that shape your perception of the world.
So do your best to implement these small yet deliberate changes to protect them from the strains of prolonged screen use. Your future self will thank you.
Brigitte Evans
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