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WFH Eye Strain: 11 Ways to Minimize It

14 October 2021

Employees were encouraged to work from home by their employers. This has benefited them in reducing the company's consumption of resources. But, along with the benefits, there are several drawbacks to working from home. The most noticeable damage was done to the eyes of those who were on the job for the whole day. Consequently, the eyes are stressed for extended amounts of time, causing significant damage to the optic nerves.

We were guilty of wasting a lot of time looking at screens even before COVID-19 forced us to retreat to our homes. Because many of us are likely to continue working from home or just have chosen to do so, our constant interaction with screens may become even more intense, producing strain. The American Optometric Association defines computer vision syndrome as a group of eye and vision-related issues such as blurred vision, dry eyes, headaches, and shoulder and neck pain that occur due to spending too much time staring at a computer, tablet, or smartphone.

Prolonged blue light exposure, a short wavelength, high-intensity light emitted by monitors, could impair retinal cells and cause age-related macular degeneration. A portion of the retina called the macula is affected by age-related macular degeneration (AMD), which leads to loss of central vision both up close and at a distance.

Ways on How to Minimize Eye Strain at Home

Spending less time with the computer appears to be the most straightforward treatment for digital eye strain, but this may not be a solution if you work remotely. If you don't have a choice but to spend eight hours a day in front of a monitor, there are steps you can do to give your eyes a breather and decrease the detrimental effects of the computer screen.

Consider Blue Light Glasses

Consider Blue Light Glasses

Blue light glasses will protect your eyes from all of the blue light emitted by your computer screen, which is incredibly significant during the WFH phase. If you didn't know, the blue wavelengths emitted by your display have been shown to disturb your body's natural circadian cycle and cause eye strain.

Cycle Your Work Hours

Breaking the cycle is suggested to avoid continued exposure. Taking short breaks in between can help establish this. These breaks are beneficial for resting your eyes and allowing your nerves to calm. This is an excellent approach to relieve headaches and eye strain.

Improve Your Lighting

Your room's illumination is more important than you would imagine. Insufficient lighting can take a heavy toll on your eyes. On the other hand, excessive lighting can strain your eyes, causing discomfort and, in some cases, visual issues. As a result, it's critical to ensure that the lighting is just right.

Use a Standing Desk Converter

Use a Standing Desk Converter

With all of the long working hours we do at home, maintaining appropriate posture throughout the day will benefit your eyes, neck, shoulders, and back. To put it another way, make sure the top of your screen is a little below your line of sight and inclined upwards. A downward gaze at your computer monitor lowers the eyelid and reduces the likelihood of being impacted by air, mainly when an HVAC unit is present, as well as protecting against dryness.

Purchasing in a standing desk converter is one method to accomplish this. These not only let you elevate your computer monitor to an appropriate height for minimal eye strain, but they also allow you to be on your feet while working.

Alternatively, you may assemble your own setup with a couple of books under your laptop— just make sure it's pretty stable before putting your laptop or monitor on it.

Check out some of the best standing desk converters by clicking here!

Proper Device Distance

Most individuals use their devices by keeping them close to their eyes. Such individuals are likely to get vision issues, primarily if they work remotely for long periods. Take the initiative to keep your gadget at least 50-100 cm away from your eyes, regardless of what it is.

Increase the Font Size

The font size you use might have an impact on how your eyes feel. The heavier the burden on your eyes, the smaller the font. It's because reading smaller letters requires more attention, forcing your eyes to struggle. As a result, while reading long documents, adjust the font as much as necessary.

Take Enough Breaks

Take Enough Breaks

Working for long periods can harm your eyes as well as cause neck and shoulder discomfort. As a result, quick and frequent breaks are your greatest ally. Breaks of as little as 4-5 minutes can go a long way toward safeguarding your eyes and alleviating discomfort. It also increases your concentration and productivity.

Palm Your Eyes

Palming is a relaxing technique for giving your eyes a mild massage that you can do during your screen time. Due to the constant barrage of visual stimuli, this fast procedure will submerge the eye in darkness, similar to when you go to sleep, and let them relax for a few moments. To use this simple strategy, simply massage your palms together to warm them up, then lightly press them over your eyes. Once your eyes are less tired, let go of your hands. Because hygiene is so important right now, take time to wash your hands well before touching your face.

Please Blink

Blinking is among the most natural actions we do without even realizing it. It's even hard to believe that some individuals forget to do so! This can cause a variety of issues, including dry eyes, eye irritation, and blurry vision. 

Position Your Workstation Near a Window

Position Your Workstation Near a Window

Choose a location near a window now that you have the freedom to move your workstation everywhere. You'll have enough natural light to liven up your room this way. You'll be able to take a quick break every time you gaze up. You might even enjoy the view of the outdoors, which will help to alleviate any anxiety.

Do Some Eye Exercises

Your eyes contain muscles as well, which require daily exercise to remain healthy and strong. The 20-20-20 rule is a simple workout that you can do while working remotely. After every 20 minutes, take a 20-second break from your monitor and fixate on any object within 20 feet.

It's easy to look at a computer monitor for 12 hours nowadays, with work, online class, and Zoom calls eating up the majority of our time. So be aware of how much burden your eyes are under and slow down a bit once in a while.