Alternatively, you can move your eyes from something close to something far away, switching between the two every 10 seconds at least ten times for a little eye “workout. ”[2] X Research source
Close your eyes and roll them around in a circular motion. Roll them clockwise, then counter-clockwise. This not only helps relax your eyes but also feels good.
Repeat a few times and then rest your eyes for a moment. Next, keeping your eyes closed like before, look to the right and the left. Repeat.
Rub your palms together to create some heat. Close your eyes. Put one palm gently over each eye and rest them like this for a few minutes. Re-warm your palms as necessary. Don’t push into or jab your eyes too hard, so you don’t damage them.
Specifically, the top of the screen/monitor should be aligned with your eyes, when looking straight ahead. Try tilting the screen/monitor at different angles and heights while you’re sitting there and it may help reduce eye fatigue. This angle keeps your neck in a more natural position and results in less work for your eyes.
This may seem like it will make your eyes work harder, but eyes are relaxed at this distance. You may a need larger screen or bigger font sizes to read your screen at this distance.
Screens that are too bright are hard on the eyes. When there’s not enough contrast between blacks and whites on your computer screen this is also hard on your eyes. This is because they have a harder time distinguishing between different items. This can add to eye strain. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Wipe down your screen daily with an anti-static solution sprayed onto a cloth.
It is important to get the right amount of lux or light that passes through a surface. Lux is the standard unit of illumination. For ordinary office work you should illuminate the room at about 500 lux. The packaging on your light bulbs should help you select the right amount of light regarding lux. Switching your bulbs and adjusting window blinds in your office may cut down on your eyestrain. If you can’t control the lighting, adjust the colors on your monitor. This is also known as adjusting your color temperature. Often, turning down the blue a little can reduce eye strain. On Windows computers, you can adjust the color using the control panel. There is software available that automatically adjusts your monitor colors based on the time of day to compensate for changes in the natural lighting. One such software is called f. lux. [13] X Research source This can make it easier to view a monitor screen in dim light or at night.
Anti-glare screens have the added benefit of increasing privacy. They make it harder for anyone not directly in front of your screen to see what’s there. These are easier to get to for desktop computers than laptops.
Older monitors tend to flicker more, whereas the new high-resolution models provide a more consistent illumination. Flickering can increase eye strain. Older monitors also have a slower refresh rate, causing your eyes to constantly readjust every time image refreshes on your screen.
Constantly shifting eyes means making your eyes focus and refocus on different reading materials. When objects are only a few inches away from each other, your eyes don’t need to refocus. If you can master “touch-typing” so that you don’t need to look at your keys or screen, this is even better. You can keep your eyes on your other materials while typing, which cuts down on screen time.
If you wear bifocals, you may tilt your head at an awkward angle when using your computer. Talk to your optometrist to see if progressive lenses may work better. Computer glasses can be helpful, but an eye doctor must prescribe them. They work by reducing the amount of effort required by eyes to focus, thus reducing eye strain. [18] X Research source In addition, purchasing lenses with an anti-reflective coating will help cut down on computer glare. There are plain, nonprescription lenses with this coating available for those who don’t need vision correction. Look into glasses with tinting that is specific to computer use. Some glasses are tinted a soft pink, which helps with glare, while others have a coating which blocks the blue wavelength known to cause eyestrain. [19] X Research source
If eye strain is an ongoing problem for you; it’s probably a good idea to see a doctor as soon as possible. f You may need an eye exam to make sure that you are wearing the correct prescription of eyeglasses. You may need to change to bifocals or another type of eyeglass to reduce this problem. It is also possible you are having a migraine, which is a type of a severe headache you can treat medically. It is also important to diagnose so you can learn what can trigger these migraines. This can help you prevent them.
