How to Protect Your Eyes While Using a Computer

Maintain a proper distance from the computer screen. This distance should typically be at least an arm's length away. To ensure your computer is positioned correctly, try reaching out to touch the screen. If you can touch the screen with your arm fully extended, you're sitting too close.

Position the computer screen 10-12 cm below eye level. Ideally, you should look at the screen at a 15-20 degree downward angle. This ensures that your eyelids cover most of your pupils, keeping your eyes moist and healthy.

Place reference materials correctly. Improper placement of books or papers while working can strain your eyes. If books or papers are too low, your eyes must refocus each time you look at them, leading to fatigue. Reference materials should be placed above the keyboard and below the monitor. Using a document holder to raise them a few centimeters can help reduce eye strain.

Blink frequently. We typically blink 20 times per minute, but this rate drops by half when staring at a screen. This increases the risk of dry eyes. Since your body won’t blink naturally, you need to consciously remind yourself to blink.

• Make an effort to blink every 5 seconds.
• If blinking disrupts your focus, take regular breaks. Every 20 minutes, look away from the screen for 20 seconds. This allows your eyes to blink naturally and rehydrate.

Adjust the screen brightness. The screen should match the lighting of your environment. Increase brightness in well-lit rooms and decrease it in dimly lit spaces. While the screen should be the brightest object in the room, avoid making it excessively bright in dark settings.

• Your eyes will signal if the brightness is inappropriate. If you feel strain, adjust the brightness to suit your surroundings.

Reduce screen glare. Surrounding light can reflect off the screen and cause eye fatigue. There are several ways to minimize glare and protect your eyes.

• Keep your computer screen clean. Dust on the screen can reflect additional light into your eyes. Use a microfiber cloth or screen cleaner to wipe it regularly.
• Avoid sitting in front of windows. Sunlight can reflect off the screen and into your eyes. If unavoidable, use curtains or blinds to reduce glare.
• Use low-wattage lighting. Bright desk or overhead lights can reflect on the screen. If your workspace is too bright, switch to lower-wattage bulbs.

Take regular breaks. The American Optometric Association recommends taking a 15-minute break after every 2 hours of screen time. During these breaks, blink, close your eyes, and allow them to rest and rehydrate.

• This advice not only protects your eyes but also benefits your overall health. Sitting for too long can negatively impact your back, joints, posture, and weight. Use break times to relax and walk around to counteract the effects of prolonged sitting.

Consult your optometrist about specialized glasses. Some glasses are specially tinted to reduce screen glare. Your optometrist may recommend wearing these to protect your eyes from bright screens. These glasses are available both with and without a prescription.

• Only use glasses specifically designed to reduce computer screen glare. Reading glasses won’t be effective in this situation.

Stop working if you experience computer vision syndrome or eye strain. Optometrists use this term to describe the negative effects of prolonged computer use. These symptoms are temporary and usually subside after a few hours away from the screen. However, they can be uncomfortable and may lead to chronic eye issues if ignored.

• Symptoms include headaches, eye strain, blurred vision, dry or discolored eyes, and shoulder or neck pain.
• Following the above guidelines can significantly reduce your risk of computer vision syndrome. Sometimes, the best solution is simply to give your eyes a break.

Schedule annual eye exams. Your everyday vision can influence how much and how long screen use affects your eyes. Conditions like farsightedness, astigmatism, and poor focus can worsen computer-related eye strain. Your optometrist can prescribe corrective glasses to improve your vision and reduce the impact of screen use. They may also recommend additional methods to protect your eyes while using a computer.

Follow the same rules when using a computer as you would with a smartphone, tablet, or TV. With the rise of mobile electronic devices, more people are experiencing eye strain from smartphone use. Therefore, you should adhere to the same guidelines when using a computer as you would with other electronic screens: clean the screen, adjust brightness, take breaks, and reduce glare. Additionally, when using mobile devices, consider these tips:

• Keep your phone or tablet 40-45 cm away from your face. Placing the device too close can cause eye fatigue.
• Many people use their phones in bed, which is a bad habit. Remember, a screen brighter than the surrounding environment can strain your eyes. Limit phone use in the bedroom, and if you must use it, lower the brightness to minimize eye strain.

Wear sunglasses. Ultraviolet rays from the sun can cause serious damage if your eyes are unprotected. Sunlight can lead to conditions like cataracts and macular degeneration or worsen existing issues. It’s best to purchase and wear sunglasses when outdoors. Ensure the glasses are labeled "ANSI" to meet the standards of the American National Standards Institute and block the necessary amount of UV rays.

Take care of your contact lenses. Old or improperly cleaned lenses can damage your eyes and even lead to serious infections. Proper lens care can protect your eyes from harm.

• Clean your lenses after each use with a solution recommended by eye care professionals.
• Wash your hands thoroughly before handling your lenses. This ensures you don’t transfer bacteria from your hands to the lenses. Use a mild, fragrance-free soap to avoid introducing chemicals or scents that could irritate your eyes.
• Apply makeup after inserting your lenses and remove it after taking them out.
• Never sleep with your contact lenses in unless they are specifically designed for overnight use.

Wear safety goggles or protective eyewear when working with tools or chemicals. Small particles can cause injury if they get into your eyes. Whether you’re working with electrical equipment, mowing the lawn, or cleaning with chemicals, always wear appropriate eye protection. This step ensures your eyes remain safe and healthy.

Increase your intake of vitamin C. Vitamin C not only helps prevent diseases but also significantly benefits eye health. Evidence suggests that vitamin C can prevent cataracts and slow down macular degeneration. Most fruits and vegetables contain vitamin C, but the highest concentrations are found in:

• Oranges. A single orange provides the daily recommended amount of vitamin C. Opt for fresh oranges instead of canned orange juice to avoid added sugars.
• Yellow bell peppers. One large yellow bell pepper offers up to 500% of your daily vitamin C needs. They are easy to prepare and make a great snack throughout the day.
• Dark leafy greens. Broccoli and kale are particularly rich in vitamin C. A cup of either can supply your daily requirement.
• Berries. Blueberries, strawberries, blackberries, and raspberries are excellent sources of vitamin C.

Consume more vitamin A-rich foods. Vitamin A enhances night vision. Foods with orange and yellow hues are typically high in vitamin A, so include them in your diet.

• Carrots. Long praised for their vision benefits, carrots are rich in vitamin A and excellent for maintaining eye health.
• Sweet potatoes. These are also high in vitamin A and can be a delicious side dish.

Add zinc to your diet. Zinc supports the production of melanin, a pigment that protects the eyes. Many foods can help you increase your zinc intake.

• Shellfish. Lobster, crab, and oysters are high in zinc.
• Spinach and other leafy greens. Along with vitamin C, these vegetables provide essential zinc for eye protection.
• Nuts. Cashews, peanuts, almonds, and walnuts are all rich in zinc and make for a convenient snack.

Incorporate omega-3 fatty acids into your diet. These healthy fats benefit overall health and improve neural function, enhancing the performance of eye-related nerves. The best sources of omega-3s are fatty fish like salmon, sardines, and herring.

Drink plenty of water. Dry eyes are one of the most common eye issues. While dry eyes can result from various medical conditions, dehydration is also a key factor. Symptoms of dehydration include reduced tear production. Increasing your water intake may help alleviate dry eyes.