If you work in front of a computer or a screen for a long time, you may experience eye strain, dry eyes, blurred vision, headaches, or other eye problems. These are common symptoms of computer vision syndrome (CVS), which affects up to 90% of computer users. CVS can also reduce your productivity and quality of life.

Fortunately, there are 7 simple and effective ways to prevent or reduce CVS and protect your eyesight at work. Here are some tips that you can follow:

1- Have regular check-ups with your eye doctor. If you have good vision, you may not think it’s necessary to see an eye doctor regularly. However, an eye exam can detect any changes in your vision, eye health, or risk factors for eye diseases. Your eye doctor can also prescribe glasses or contact lenses that are suitable for computer use, or adjust your current prescription if needed.

2- Make your workspace as ergonomic as possible. The position and lighting of your computer and desk can affect your eyesight and comfort. You should adjust your screen so that it is about 20 to 28 inches away from your eyes, and slightly below eye level. You should also avoid glare from windows and lights by using curtains, blinds, or an anti-glare screen. You can also adjust the brightness, contrast, and font size of your screen to make it easier to read.

3- Practice eye exercises. Eye exercises can help relax your eye muscles and improve blood circulation to your eyes. One simple exercise is to look at a distant object for 10 seconds, then look at a nearby object for 10 seconds, and repeat this several times. Another exercise is to roll your eyes in a clockwise direction, then in a counter-clockwise direction, and repeat this several times.

4- Follow the 20–20–20 rule. This is a popular and effective way to reduce eye strain and fatigue. The rule is to take a break every 20 minutes and look at something that is 20 feet away for 20 seconds. This helps relax your eyes and prevent them from focusing on the same distance for too long.

5- Use artificial tears or eye drops. If you have dry eyes, you may feel itching, burning, or irritation in your eyes. This can be caused by reduced blinking when staring at a screen, or by environmental factors such as air conditioning or heating. To relieve dry eyes, you can use artificial tears or eye drops that are designed to lubricate your eyes. You can also blink more often or use a humidifier to add moisture to the air.

6- Consume foods that support eye health. Your diet can also affect your eyesight and prevent age-related eye diseases such as macular degeneration and cataracts. Some nutrients that are beneficial for your eyes include vitamins A, C, and E, zinc, omega-3 fatty acids, lutein, and zeaxanthin. You can find these nutrients in foods such as green leafy vegetables, carrots, citrus fruits, nuts, seeds, eggs, fish, and oysters.

7- Get a good night’s sleep. Sleep is essential for your overall health and well-being, including your eyesight. When you sleep, your eyes are rested and replenished with essential nutrients and oxygen. Lack of sleep can cause eye problems such as dryness, redness, inflammation, or blurred vision. To get a good night’s sleep, you should aim for at least seven hours of quality sleep every night.

By following these tips, you can take care of your eyesight at work and enjoy a more comfortable and productive workday.

But why should I care?

Although blue light exposure from screens is far less than that from the sun, there may still be long-term consequences to be aware of, especially if screens are placed too near to the eyes. According to the Vision Council, 67% of adult Americans use multiple gadgets at once, and 80% of Americans use digital devices for longer than two hours every day. An issue with digital eye strain affects 59.9% of people. The majority of visible blue light travels from the front of the eye to the retina, which transforms light into images, because human eyes are unable to block it.

Long-term exposure to blue light can result in cataracts, age-related macular degeneration, growths on the transparent outer layer of the eye, retinal cell damage, and eye cancer. Because they are more prone than adults to absorb blue light from digital devices, children are more vulnerable. In addition, headaches, blurred vision, stiff shoulders and necks, dry eyes, and eye strain can all be caused by digital devices. According to the Vision Council, 27% to 35% of Americans had these symptoms following their use of digital gadgets.

Blue light can cause long-term damage to your eyesight, thereby the importance of giving yourself the proper eye care.