Prolonged computer usage has been connected with a range of
ocular issues, including everything from eyestrain to macular degeneration.
Thankfully, however, there are steps that professionals who spend a lot of time
looking at computer screens can take to help protect their eyes. If you use a
computer regularly, here's how to take good care of your eyes.
Position Your Computer's Monitor Properly
The position of your computer's monitor can have a
significant effect on how your eyes feel every day because they spend a lot of
time aimed at the computer screen.
The ideal position places the monitor's top at or just below
eye level and approximately 20 inches away from your face. When you look at the
center of the screen, your eyes should be angled just slightly downward. If you
don't have a tape measure, 20 inches is approximately an arm's length. Tilt the
monitor back about 10 to 20 degrees for the best possible position.
Should you wear bifocals, the above guidelines should be
advised slightly so that you can easily see the monitor when looking out of the
lower part of your glasses' lenses. In this situation, the monitor should be a
bit lower and tilted further back.
If you use a convertible desk that transitions for seated
and standing postures, make sure the monitor is affixed to your desk and not a
wall. This way, the monitor will remain properly positioned when you transition
from a seated to a standing posture or vice versa. With a wall attachment, you
would need two separate monitors to ensure you had them properly positioned.
If you work on a laptop in a café or other public space, you
likely need a monitor stand and wireless keyboard in order to properly position
your monitor. Without these peripheral accessories, it's awkward (if not
impossible) to position a laptop correctly. Almost no one types with a keyboard
at a full arm's length away, and standard tables typically position the tops of
monitors well below eye level.
Move Lights to Reduce Glare
Glares from bright lights can cause eye strain if you look
at them too long, and computer screens are susceptible to glare if you're not
careful.
Sunny weather and bright lights can reflect off a computer
screen and make it difficult to view the screen. Your eyes have to work harder
in these situations to view the computer screen, which causes them to become
strained and tired quicker than normal.
Although glares may not always be avoidable, you can take
certain steps to minimize glares in many situations. For example, you can:
- Move
lamps so that they don't reflect off of a monitor
- Use
loser-wattage bulbs in permanently installed lighting fixtures so they
aren't as bright
- Install
dimmer switches so the brightness of lights can be adjusted as needed
- Raise
and lower drapes as necessary to reduce sunlight reflections
- Put a
non-reflective screen protector on your monitor to reduce glares overall
In some vocations, professionals who read a lot can use
non-reflective e-ink readers rather than traditional computer monitors for much
of their reading. These readers don't reflect light like computer monitors do.
Wear Glasses That Reflect Blue Light
Excess exposure to blue light, which monitors give off, has
been identified as a possible cause of age-related macular degeneration.
You can reduce blue light exposure while looking at computer
monitors by wearing glasses that block blue light. These glasses filter out the
blue light that could be harmful to your eyes.
If you use a computer frequently for work,
contact Calvert Ophthalmology Center to speak with an ophthalmologist about
computer vision.
