Author:
John Stephens
Date Of Creation:
1 January 2021
Update Date:
1 July 2024
Content
Eye strain is a common condition for many people today. Much of this is because we spend so much time looking at screens on computers, tablets and phones. Staring at the same spot for a long time stretches the eyelid muscles of the eye, causing eye strain, causing temporary eye blurring. This phenomenon in children can lead to nearsightedness. This is because the problem is related to the adaptability of the eye muscles, resulting in the flat lens. Eye strain can also cause headaches, dry eyes, and even blurred vision. The good news is that there are many ways to prevent this, and most of them are inexpensive or even free.
Steps
Method 1 of 3: Eye Relaxation
Apply the 20-6-20 rule. When working with a computer, rest your eyes for about 20 seconds by looking at objects 6 meters away after using the computer for 20 minutes. If there are windows near the workplace, you can look out.- In addition, you can move your eyes from a near object to a distant object, switch between two objects every 10 seconds at least 10 times to "train" your eyes.
Blink more. Eye fatigue occurs because you tend to blink rarely when focusing on something, like a computer screen. You need to be conscious of the blinking action at work, and try to do it more often.
Eyes rolling. Closing and then rolling your eyes can help lubricate them. It also helps relax tense muscles.- Close your eyes and pan around in a circular motion. Reverse clockwise, then counterclockwise. This not only relaxes your eyes, but also helps you feel better.
Look around the room. After a long period of focusing on the screen, you should take a break by slowly looking around the room, keeping your eyes constantly moving, and looking at things at different distances.
Glancing. Close your eyes and look up as high as you can but don't feel any discomfort. Hold your eyes still for a while, then look down, eyes still closed.
- Repeat several times and then relax your eyes for a while.
- Next, close your eyes like before, looking right and left. Repeat.
Try palm press. The eye muscles are like streams and should not be too open for long periods of time. If not, recoil ability may be impaired. To prevent this, there are steps you can take to relax your eyes. Palm presses involve resting and warming your eyes using frictional heat. Here's how:
- Rub your palms together to create heat.
- Close your eyes.
- Place your hands gently on your eyes and let them sit for a few minutes.
- Warm palms as needed.
Method 2 of 3: Change the Environment
Adjust screen position. Viewing angles can affect eye strain. You should adjust the screen position slightly lower than eye level.
- Specifically, the top of the screen should be parallel to the eye when looking straight ahead.
- This angle keeps the neck in a natural position, and less work on the eyes.
Adjust the position of the face. Try to position the face as far away from the screen as possible: 50-100 cm is the right distance.
- This seems to make the eyes work harder, but they are relaxed at this distance.
- To read the screen at this distance, you need a larger screen or font.
Adjust brightness and contrast. Reduce brightness, increase contrast. This will make the screen easier on the eyes.
- The screen is too bright, causing eye irritation.
- When there is not enough contrast between black and white on the screen, eyes will be affected. The reason is because they are difficult to distinguish between different items. The eyes will then become more tired.
Clean the screen. Screen cleaning removes electrostatic particles that may emit from the computer screen. These particles can push dust toward the eyes, causing irritation and stress. Additionally, cleaning the screen can also reduce glare.
- Wipe the screen daily with antistatic solution sprayed on a rag.
Adjust light. You should try to create a bright environment similar to the computer screen. Ideal workspaces will have soft lighting, limited natural light, no fluorescent lighting, and surfaces that don't reflect too much light.
- It is important to correct the amount of lux, or light passing through the surface. The Lux is the lighting standard unit. For normal office work you should light the room about 500 lux. The packaging on the bulb will help you choose the correct amount of light in lux.
- Switching light bulbs and adjusting curtains in your office can reduce eye strain.
- If you can't control the light, you can adjust the colors on the screen. This step is also known as color temperature adjustment. Usually, setting the color to green a little bit can reduce eye strain. On a Windows computer, you can adjust the color using the control panel.
- There are now software that automatically adjust the screen color based on the time of day to compensate for changes in natural light. Such software is called f.lux. This software helps you to view the screen in dim light or at night.
Reduce glare. The harsh glare emitted from the computer screen can also strain the eyes. If you cannot control the lighting in your work environment, you should purchase anti-glare film for your monitor or wear anti-glare glasses.
- Anti-glare film has the added benefit of increasing privacy. They prevent others from seeing the content displayed on the screen when viewed directly from the front.
- This type of film is usually intended for a desktop screen instead of a personal computer.
Screen upgrade. Consider buying a monitor with a high resolution. This type of screen usually makes the eye more comfortable.
- Old monitors tend to flicker more, while new high resolution screens provide the right lighting. Flicker can strain the eyes.
- Older large screens have a faster reload speed, causing your eyes to constantly adjust each time an image refills on the screen.
Rearrange work documents. The shifting eye can be strained and uncomfortable, except when doing this exercise. To avoid this, you should purchase a bookshelf and papers to make the documents easier to see. Place the stand right next to the monitor so that your eyes do not change much.
- Constantly shifting eyes makes your eyes focus and refocus on different reading materials.
- When the subject is only a few centimeters away, your eyes don't need to be refocused.
- If you're proficient at "touch typing" so you don't have to look at the keyboard or screen, that's better. You can keep your eyes on other subjects while typing to cut down on screen time.
Method 3 of 3: Fix Serious Eye Strain
Rest for a while. If eye strain is causing serious discomfort or impairing your vision, leave your computer and avoid the lights on. If possible, get out into natural light. In addition, you should reduce indoor light intensity and rest in areas with no glare to feel more comfortable.
Wear glasses. If you need to wear glasses but don't, or if they don't have the right fit, this can strain your eyes. Make sure the prescription glasses are properly measured so that your eyes don't have to overdo it.
- If you wear bifocals, you are likely to tilt your head at an inconvenient angle while using the computer. You should talk to an optometrist to see if progressive lenses are more effective.
- Wear glasses for computer use can be helpful, but should be prescribed by an ophthalmologist. They have the effect of minimizing the condition where the eyes try their best to focus, so they can overcome eye strain.
- In addition, buying glass with an anti-reflective coating will help reduce the glare of the computer screen. These glasses are available commercially over the counter for those who do not need vision correction.
- Find tinted glasses to wear while using the computer. Some glasses are dyed in a light pink color, which helps to block glare, while other types of coatings block blue wavelengths causing eye strain.
Go to the doctor. If your symptoms get worse or do not go away, ask someone else to call your doctor for immediate medical help.
- If you experience frequent eye strain, you should see your doctor as soon as possible. You need an eye exam to make sure you are wearing the correct prescription glasses.
- You may need to switch to bifocals, or another type of glasses to fix the issue.
- It is also possible that you are suffering from a migraine, a severe headache that requires medical treatment. Diagnosis is also an important step in understanding the cause of your migraine. Then you can stop them in time.
Advice
- Drink enough water. Dry eyes can cause eye strain and one effective way to prevent both is by drinking 8-10 glasses of water a day.
- Use artificial tears to restore dry eyes.
- To help prevent dry eyes when working indoors, use an air purifier to filter dust and a humidifier to add moisture to the air.
Warning
- Severe eye strain or eye strain with symptoms such as headache, migraine, or blurred vision requires specialist intervention. Severe eye strain or eye strain is associated with symptoms such as headache, migraine, poor vision, or any other symptoms that should be checked by your doctor. See an ophthalmologist or go to the nearest emergency room.
- Like other muscles in your body, your eye muscles need exercise, low light intensity, and rest. If you still have eye strain after using these methods, you should consult your ophthalmologist for advice and help. You can experience eye pain as well as stress, and it's a good idea to see your doctor first.
