How to prevent eye aches when working in front of a computer

Eye fatigue is a common situation today, because most people spend too much time sitting in front of computers, tablets and phones. Staring at a point for a long time tightens the eyelid muscles, causing eye strain, temporarily blurring the eyes. This phenomenon occurs in children that can lead to nearsightedness .

This happens because of an incident involving the eye muscle's adaptability, creating a flat lens. Besides, eye strain can also cause headaches, dry eyes and even blurred vision. However, there are many ways to prevent this situation, especially without having to spend a lot of money, even for free.

Method 1: Relax the eyes

1. Apply the rule of 20-6-20

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When sitting in front of a computer screen or looking at an object about 6m away within 20 minutes, let your eyes rest for 20 seconds . If you sit near a window, looking out is the best choice. In addition, you can move your eyes to look at an object from near to look at a distant object, switch between two objects every 10 seconds, practice this way at least 10 times.

2. Blink more

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Some eye fatigue occurs because you blink a little too often on something like sitting in front of a computer screen. Try to blink more while working and do it on a regular basis.

3. Eye roll

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Close your eyes, then roll your eyes so you can lubricate them, as well as help relax the muscles that are straining. Close your eyes and move around in a circular motion. Turn clockwise, then reverse clockwise. This not only helps your eyes relax but also helps your mood feel better.

4. Look around

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After a long time focusing on looking at the computer, take some time to relax and look around the room, keeping your eyes moving and looking at things at different distances.

5. Glance

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Close your eyes and look up , as high as possible but don't feel uncomfortable. Keep your eyes still for a while, then look down while your eyes are still closed.

1. Repeat several times and then relax your eyes for a while.
2. Next, close your eyes as above, then look left and then look right. Repeat several times.

6. Try the palm press method

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The eye muscles are like streams, should not be stretched for a long time. Otherwise, the ability to recoil may weaken. To prevent this, you can take some eye relaxation steps. Pressing the palm of your hand involves rest and warming your eyes using friction heat. Here are the steps:

1. Rub your palms together to create heat.
2. Close your eyes.
3. Place your hands gently on both eyes and let stand for a few minutes.
4. Warm your palms if needed.

Method 2: Change the Environment

1. Adjust the screen position

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Computer monitor angles can greatly affect your eye strain. You should adjust the screen slightly below eye level .

1. The upper part of the screen is parallel to the eye when looking straight ahead. This corner helps the neck in a natural position and the eyes will have to work less.

2. Adjust the face position

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Adjust the face position as far away from the screen as possible: 50-100 cm is an appropriate distance. This looks like your eyes will have to work harder, but your eyes are relaxed at this distance. To clearly see the computer screen, you need to have a larger screen or larger font size.

3. Adjust brightness and contrast

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Reducing brightness and increasing contrast will make the screen easier to see. If the screen is too bright, your eyes will feel uncomfortable. When there is not enough black-and-white contrast on the computer screen, the eyes will also be affected because it is difficult to distinguish between different items. So the eyes will become more tired.

4. Clean the screen

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Cleaning the screen removes electrostatic particles that can be emitted from the computer screen. These particles can push dust toward the eye, causing discomfort and stress. In addition, cleaning the screen can also reduce glare. Clean the screen daily with an antistatic solution sprayed on the rag.

5. Adjust the light

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Try to create an environment with light similar to a computer screen . The ideal workspace will have soft light, limit natural light, no fluorescent light and the surfaces do not reflect too much light.

1. It is important to correct the amount of lux or light passing through the surface. Lux is the standard unit of lighting. For normal office work, you should light the room about 500 lux.
2. Changing light bulbs and adjusting window blinds in the office can reduce eye strain.
3. If you cannot adjust the light, you can adjust the color on the computer screen. This step is also called adjusting the color temperature. Normally, slightly adjusting to blue can reduce eye strain. On Windows-based computers, you can adjust the colors using the control panel.
4. Currently, there is software that automatically adjusts screen colors based on the time of day to match changes in natural light. This software is called f.lux, which helps you see the screen in dim light or at night.

6. Reduce glare

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Dazzling glare from the computer screen can also strain the eyes. If you can't control the light in the working environment, you should buy anti-glare film for the screen or wear anti-glare glasses.

1. The anti-glare film has more privacy benefits, making it impossible for others to see the content displayed on the screen when viewed directly from the front.
2. The anti-glare film is easier to find on desktop computers than on personal computers.

7. Upgrade screen

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Consider buying a high-resolution monitor. This type of screen often makes the eyes more comfortable. The old computer screen flashes a lot, while the high-resolution screen provides the right lighting. A lot of flashing can cause extra strain on the eyes.

8. Rearrange work documents

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Continuous eye displacement may cause fatigue and eye discomfort, except for exercise. To avoid this, you should buy book and paper racks to make the document easier to spot. Place the stand right next to the screen so that your eyes don't have to change much.

1. Continuous eye movement makes your eyes focus and re-focus on different reading materials.
2. When the object is only a few centimeters away, your eyes do not need to concentrate much.
3. If you are proficient in "typing" to not need to look at the keyboard or the screen will be better. You can observe other objects while typing to reduce the time to look at the screen.

Method 3: Fix Serious Stress

1. Rest

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If eye strain causes serious discomfort or affects vision, you need to leave the computer, avoid lighting. If possible, go out in contact with natural light. In addition, you should reduce the intensity of light in the house and rest in an area without glare to feel more comfortable.

2. Wear glasses

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If you need to wear glasses but don't have them, or if the glasses are not suitable, this can make your eyes more stressful. Make sure that the glasses you wear are measured properly so your eyes don't have to work too hard.

1. If wearing bifocals feels uncomfortable when tilting your head using a computer, talk to an optometrist to see if the progressive lens is more effective.
2. Wear special glasses (Computer glasses) to use computers but need to be prescribed by an eye doctor. This type of glass works to minimize the condition of the eye to try your best to concentrate, so overcome the eye strain if possible.
3. Buying glasses with anti-reflective coating will help reduce the glare of computer screens. Currently, these glasses are available commercially without prescription for those who do not need vision correction.
4. Wear tinted glasses when using a computer . Some light pink stained glass helps prevent glare, while others have a blue wavelength coating that causes eye strain.

3. See a doctor

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If your symptoms get worse or not go away, you should see your doctor for medical help right away.

1. If eye strain is frequent, you should see a doctor as soon as possible. You need an eye exam to make sure you're wearing the right eyeglasses.
2. Switch to bifocals or other glasses to remedy this situation.
3. You may also have migraine - a severe headache that requires medical treatment. Diagnosis is also an important step in understanding the cause of migraine, which can help you stop them in time.