Minimise the possibility of glare
Most modern computers have LCD screens and are less reflective than older models. However, if you do find that you’re experiencing glare from your monitor, you should find out from your employer if you can get a different screen or ask for an anti-glare filter.
Your office should be well-lit, balancing both artificial and natural light. When it’s bright outside you shouldn’t need as much interior light, but as it gets dark you should make sure you’re not working in a dark or dull setting. If you’re wearing glasses, they should have an anti-reflective coating to minimise the amount of reflection that you get from both your screen and glasses and reduce the amount of strain you put on your eyes.
Adjust your workstation
As you’re likely to spend a large part of your day at your desk, make sure it is set up in a way that reduces the impact on your eyes. Keep your computer brightness so that the screen is no brighter or dimmer than your surroundings. If you’re spending a lot of time reading, make sure that the text size is big enough that you don’t struggle to make out the words or to concentrate.
Your computer’s positioning is also important in working comfortably and safely. It should be kept at eye level or below, so you don’t have to look up. The screen should also be somewhere between 20-24 inches away from your eyes so that you maintain a good distance as you work. Ensuring that you have good posture also helps to maintain this distance and that your eyes are not put under any extra stress, so a comfy, ergonomic chair is a must.
Remember to take regular breaks
This one shouldn’t be too hard to remember, but it’s important to get away from your screen regularly, even if it’s just for a short time. Many eye care specialists recommend that you observe the 20-20-20 rule and look away from your computer every 20 minutes to focus on something 20 feet away for 20 seconds. This should help your eyes to feel more natural and normal as they readjust to something that isn’t a screen. Getting up and moving around for 5 minutes every so often is also good way to refresh so you can keep productive and energetic.
When you do take a break spend it well, whether it’s just for 5 minutes or for lunch. That means no screens and maybe some fresh air if you have time. Head outside and take a walk, trying to resist the pull of your smartphone so that your eyes can relax a bit.
Use eye drops
Contact lens wearers who work in office environments often find that eye drops provide soothing relief from dry eye symptoms. Our optician recommends everclear Eye drops, which are compatible with soft and silicone contact lenses. These drops are made with a preservative-free formula and natural ingredients that leave your eyes feeling refreshed and ready for the rest of the day. You could also apply a hot or cold compress to your closed eyes for some respite. If you’re suffering from blepharitis, we also stock wipes that are perfect for soothing the symptoms and will help your eyes to feel healthy again.
Finally, don’t forget to drink plenty of water; not just what’s in your tea or coffee. Drinking water helps to maintain a healthy level of natural tears, whereas caffeine is known to cause dryness. A healthy diet full of fish, fruit and leafy greens is also a good way to fight off dry eyes in the long run. If you’re experiencing discomfort and feel like nothing’s working to stop it, speak to your optician and they can help find a solution.