The posture of your body matters a lot when at work, a poor posture can cause you limitless troubles and make your product ineffective. Having a poor work table layout is one of the most common causes of CVS, but it’s fairly easy to improve. Just keep these basic points in mind:
i) Your screen should stay unaffected by the glare coming from the ceiling light or the sunlight.
ii) The top of your monitor should be at eye level or just below.
iii) Eyes should be 20-30 inches away from the top of the screen.
2. Take a Break
If your work demands you to stare at a monitor all day, then it’s necessary for you to take short breaks between work, so to relax your eye muscles. Whether it’s for a coffee, or you have to go to the printer or for the washroom, just find a reason to take few minutes off from your work.
Remember the 20-20-20 rule – Every 20 minutes, take your eyes off your screen and look at something 20 feet away for 20 seconds. Sounds easy and relaxing, doesn’t it?! So, do try this on your next working day and continue it for as long as you find it beneficial, which probably would be forever.
3. Setting your Screen Brightness
Just to prolong our gadget’s battery life we always reduce it’s screen brightness, but it certainly isn’t a good thing for your eyes. Your screen should not seem to be any brighter or darker than the lighting in your room. In both cases, your eye muscles will be stressed. If you’re struggling to read what’s on the screen then you need to change your screen’s brightness settings right now. Don’t compromise on your eyes’ health for the sake of a prolonged battery charge.
You can also use anti-glare screen filters to reduce the amount of light reflected off your screen. If your screen’s brightness settings are all right but the problem still persists then you should check your monitor’s position and adjust it according to your need.
This might seem stupid to you, and you might say “Duh! We, of course, blink!,” but the truth is when you are working for too long you often forget to blink. On an average, people blink 12-15 times every minute but when focusing on a screen these figures reduce to 4-5 times per minute. The importance of blinking lies in the fact that it lubricates your eyes. This helps them in not feeling dry or irritated and this in turn helps in preventing CVS.
Females might consider having an advantage over males in this case, as it is believed that they blink more than their male counterparts, almost double. But, that doesn’t mean that females shouldn’t keep their blink count in check while working.
5. Eat Healthy
Along with preventing the dryness of eyes, eating healthy food is also beneficial in dealing with CVS. Eating the right foods can help in protecting you from macular degeneration and cataracts. Vitamin A, as found in orange carrots and milk, helps retina and other parts of eye in functioning smoothly. Zinc, found in egg yolk along with lutein and zeaxanthin, also reduces macular degeneration risk. Vitamin C, found in citrus fruits and berries, and vitamin E, found in almonds, are also healthy for eyes.
6. Lens Care
It has been reported that almost 71% of people affected by CVS wear contact lenses. These people have also reported more neck, eye and back strain than those who do not use optical aids. Hence, utmost care should be taken by contact lens users.
Tips for Contact Lens Users
Some people may need contact lenses or glasses while working in front of a monitor. Here are some basic tips for contact lens users:
i) Remember to blink your eyes while working at your computer.
ii) If frequent blinking doesn’t stop the dryness and itching, the ophthalmologist can prescribe you eye drops for your contact lenses
i) Wash your hands before handling contact lenses.
ii) Don’t sleep in your contact lenses, unless it’s prescribed by your doctor.
iii) Keep your lenses away from water. Avoid using contact lenses while showering, swimming, etc.
iv) Replace your contact lens case at least once in every three months.
v) Use only fresh solution in your contact lens case, and don’t mix it with any old solution.