In the digital age, millions of people spend hours each day in front of a computer. Constant screen time can lead to eye fatigue, vision deterioration, and overall discomfort. Ophthalmologists have even coined the term — computer vision syndrome. However, there are simple and effective ways to reduce eye strain. In this article, Baltimore Chronicle’ll explore a comprehensive set of solutions — from proper workspace setup to exercises and rest routines.
Causes of Eye Strain
Prolonged use of digital devices causes excessive tension in the eye muscles. One of the main reasons is sustained focus on close-up objects. The eyes don’t get a chance to relax, and the glowing screen only makes things worse.
Key contributing factors:
- Dry eyes due to infrequent blinking
- Improper lighting
- High screen brightness or contrast
- Poor workspace ergonomics
- Physical inactivity, which lowers circulation
Monitor quality also plays a role. Older screens with low refresh rates are especially harmful. In people with undiagnosed vision issues (such as astigmatism), strain appears more quickly.
How to Set Up Your Workspace Correctly
A properly organized environment is the first step in preventing visual strain. It’s not only about monitor placement but also lighting and even wall color.
Recommendations:
- Keep your monitor 50–70 cm (20–28 inches) away from your eyes
- The top edge of the screen should be at or just below eye level
- Position your light source to the left or right to avoid glare
- Avoid working in a dark room — this overburdens your eyes
- Use anti-glare filters if possible
Your desk and chair should support good posture: straight spine, 90° angles at knees and elbows. This improves overall blood circulation, including in the eye area.
Monitor Settings to Reduce Strain
Screen settings should be customized for comfort. Below is a quick guide for optimal results.
Things to adjust:
- Lower brightness to a comfortable level
- Enable “night light” or “blue light filter” mode
- Increase font size in your display settings
- Use dark mode in apps where available
- Install screen filter software like f.lux or SunsetScreen
Here’s a table comparing standard and optimal settings:
| Parameter | Standard Setting | Optimal for Vision |
|---|---|---|
| Brightness | 90–100% | 60–70% |
| Color temperature | 6500K (neutral) | 4500–5000K (warm) |
| Screen refresh rate | 60 Hz | 75–120 Hz |
| Font size | 100% | 125–150% |
| Blue light filter | Disabled | Enabled |
Eye Exercises: Take Short Breaks That Matter
One of the most effective ways to prevent eye strain is doing regular exercises. These strengthen the eye muscles, moisturize the cornea, and reduce fatigue.
Popular technique — the 20-20-20 rule:
Every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds.
Other helpful exercises:
- Blink rapidly for 30 seconds
- Move your eyes left-right, up-down
- Draw figure eights with your eyes
- Palming — cover eyes with palms for 1–2 minutes
- Gently massage eyelids in circular motions
These exercises require no equipment and take just a few minutes. Consistency is key.
Importance of Work-Rest Balance
The body needs recovery time. A disrupted work schedule contributes to cumulative fatigue — including in the eyes.
Recommended routine:
- Take a break every 60 minutes for at least 5–10 minutes
- Get at least 8 hours of sleep nightly
- Limit total screen time to no more than 8 hours a day
- Take regular walks outside
- Alternate visual work with physical activity
Following these rules reduces the risk of myopia, especially in children and adolescents.
Nutrition and Vitamins for Eye Health
Eye health depends not only on external conditions but also on your body’s internal state. Some nutrients directly affect the retina and optic nerve.
Key beneficial nutrients:
- Vitamin A — helps you see better in the dark
- Lutein and zeaxanthin — antioxidants that support the retina
- Omega-3 fatty acids — support healthy circulation
- Zinc — improves night vision adaptation
Foods to include in your diet:
- Carrots, spinach, broccoli
- Egg yolks
- Salmon, tuna
- Nuts and seeds
- Blueberries, blackberries, grapes
A balanced diet supports overall health and helps counter oxidative stress.
Additional Tips to Reduce Eye Strain
In addition to the main methods, there are several habits and tools you can adopt in your daily life.
Worth considering:
- Use moisturizing eye drops if your eyes feel dry
- Wear glasses with blue light filters
- Get regular eye checkups
- Avoid screens before bedtime
- Enable dark mode in browsers and messengers
These simple steps can significantly improve your comfort, even with heavy computer use.
Eye strain is a common issue for computer users. However, identifying symptoms early, setting up your workspace properly, and forming healthy habits can prevent serious complications. Taking care of your eyes is an investment in quality of life, productivity, and overall health.
Earlier we wrote about why do eyes hurt.