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Tips for Reducing Digital Eye Strain While Working From Home

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As we spend more time working from home and in front of our computers, our eyes inevitably feel strained. Here are some tips to prevent your eyes from fatigue and other negative symptoms after staring at a screen all day. 

Symptoms of Eye Strain

Eye strain can result in decreased productivity, so it is important to be able to recognize these symptoms. Being able to identify the most common symptoms of eye strain will help you be able to treat them and prevent future symptoms. 

  • Very watery or unusually dry eyes
  • Burning or itching sensation in the eyes
  • Frequent headaches and soreness in the neck, shoulders, or back
  • Increased light sensitivity
  • Trouble concentrating
  • Difficulty keeping your eyes open

computer on desk

Create an Effective Workspace

Position your computer screen so it is at least 20 inches away from your eyes, making sure to keep it slightly below eye level and angled upward. Bright light, either from the outdoors or harsh indoor lighting, can also strain and tire your eyes. Ambient lighting should be half as bright as the typical office lighting, and you should position your computer so windows are to the side, not directly in front of or behind your computer setup. 

Two females working on compute

Follow the 20-20-20 Rule

Staring at a screen all day results in less frequent blinking, which can dry out and fatigue your eyes. One way to counteract this is by following the 20-20-20 rule. Every 20 minutes of screen time, take a 20 second break and stare at something at least 20 feet away. 

Three females at desk

Keep Your Eyes Moist

Spending time looking at screens makes you less likely to blink regularly, which can make your eyes feel dry, itchy, and blurry. Taking time to close your eyes will help your eyes replenish the moisture in your eyes. Also, artificial tears can help restore moisture, but be sure to consult your optometrist first. 

Woman with eyes closed

Reduce The Brightness

The blue light in your screen can be very intense for your eyes. Enabling “night shift” or “night mode” on your computer can reduce this light. Simply changing the brightness of your computer so it matches the brightness of your surroundings will also keep your eyes from straining too much to see it. 

Woman at desk

Take Breaks

Simply taking some time away from your computer screen can enable your eyes to recover from any strain and will reduce the risk of neck, back, and shoulder pain. It is recommended that you take at least one ten-minute break every hour. 

Four women at coffee shop

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* All information subject to change. Images may contain models. Individual results are not guaranteed and may vary.