As we increasingly live in a digital age, many of us spend long hours working or playing in front of a computer screen. However, prolonged computer usage can lead to various eye problems and strain.

Computer Vision Syndrome, also known as Digital Eye Strain, affects millions of people globally. Symptoms of this condition range from dry, itchy, and red eyes to blurred vision and headaches. With this in mind, we put together 30 ways you can protect your eyes, prevent eye strain and promote eye health.

1. Follow the 20-20-20 rule

Every 20 minutes, look away from your computer screen and focus on an object 20 feet away for 20 seconds. This technique will give your eyes a rest, reduce eye strain and help avoid eye fatigue.

2. Adjust your computer settings

Change the brightness and contrast on your computer screen to a level that’s comfortable for your eyes, and adjust the font size to make it easier to read.

You should also reduce glare and reflection on your screen by positioning your computer away from windows, or using a glarereducing screen filter.

3. Invest in a good quality monitor

A high-resolution monitor reduces eye strain and makes it easier to read text and view images on-screen. Choose a monitor with an adjustable stand, which enables you to adjust its height so that its center is at or slightly below eye level.

4. Blink often

Blinking is a natural way to moisten your eyes and prevent dryness, and it also helps to reduce the risk of eye infections. Remind yourself to blink regularly while working or gaming on your computer.

5. Use proper lighting

Ensure that the lighting in your workspace is adequate to avoid eye strain. Avoid working in dimly lit rooms or spaces with harsh overhead lighting.

6. Take regular breaks

Take regular breaks throughout the day to stretch, move around and give your eyes a break. Get up and walk around every hour, and resist the temptation to work for long hours without a break.

7. Adjust your distance from the screen

Position your computer monitor at a comfortable distance from your eyes. Ideally, your monitor should be at least an arm’s length away from your eyes to avoid focusing stress and eye strain.

8. Use an anti-glare screen

An anti-glare screen minimizes the amount of glare that bounces off from the screen and into your eyes. This helps reduce eye strain and works best to use in an outdoor region.

9. Keep your eyes moisturized

Use lubricating eye drops to keep your eyes moist and prevent dryness. This can help to reduce eye fatigue and prevent redness and itching.

10. Stay hydrated

Drink plenty of water throughout the day to keep your body and eyes hydrated. This will help to prevent dry eyes and eye fatigue.

11. Adjust your font and size

Adjusting your computer’s font size, font style, and contrast can improve your ability to read text on a screen and reduce eye strain. Choose larger fonts to reduce eye strain when reading long documents of text.

12. Keep your glasses up to date

If you wear prescription glasses, ensure that your prescription is up to date, and that your glasses are suited for computer use. Talk to your optometrist to get good advice about the type of lenses that work best with computer work.

13. Consider computer eyewear

Computer glasses are designed to block blue light and minimize eyestrain commonly caused by long hours of computer use. This eyewear helps to reduce digital eye strain, eye fatigue, and dry eyes.

14. Practice proper posture

Adjust your chair, desk, and computer monitor so that you maintain good posture while you work. Sit up straight in your chair, and ensure that your feet are resting flat on the floor.

15. Maintain a healthy diet

A healthy diet containing lots of vitamins A, C, and E, fatty acids, and zinc can promote eye health and help to reduce the risk of age-related macular degeneration.

16. Exercise regularly

Regular exercise helps to improve blood circulation throughout the body, including to the eyes. This assists to prevent age-related eye diseases such as cataracts, glaucoma, and macular degeneration.

17. Avoid smoking

Smoking can lead to macular degeneration and other eye problems. Avoid smoking and exposure to smoke to reduce the risk of harmful effects on eye health.

18. Wear appropriate eye protection

Wear goggles when working with tools or while participating in any activity that may cause eye injury. Wear sunglasses with UV protection while out in the sun to protect against harmful sun rays.

19. Wash your hands often

Wash your hands regularly to prevent infection, which can lead to red and itching eyes, and other eye problems.

20. Keep your computer screen clean

A dirty computer screen can cause eye strain by creating a glare that reflects off the screen. Clean your screen frequently with an appropriate cleaning solution to prevent buildup.

21. Use a humidifier

If you work in a dry environment, use a humidifier to add moisture to the air, which can reduce dryness and irritation in the eyes.

22. Practice relaxation techniques

Practice relaxing techniques to reduce stress and tension that may lead to eye strain. Meditation, yoga, and deep breathing exercises can help to reduce eye strain and promote relaxation.

23. Dim computer screen lights in the evening

Lower the brightness and blue light on your computer screen in the evening, as these can disrupt your sleep pattern and cause eye strain.

24. Take food supplements

Supplements like Omega-3 fatty acids, Vitamin A, and zinc, can help to support healthy eyesight and reduce your risk of developing age-related macular degeneration or other eye diseases.

25. Avoid long periods of continuous computer use

Long periods of continuous computer use without a break can cause eye strain and fatigue. Take regular breaks to avoid prolonged exposure to the screen.

26. Wear a hat or visor outdoors

Wearing a hat or visor outdoors can help reduce glare and protect your eyes from harmful sun rays.

27. Take an eye exam

Get a comprehensive eye exam regularly to help detect eye problems early. Making sure any vision difficulties are properly diagnosed and treated can help reduce eye strain and improve overall eye health.

28. Adjust your screen settings to Night mode

Devices with a Night mode setting can help in reducing the amount of blue light that your screen emits, which minimizes eye strain and interruption of sleep.

29. Install an eye-friendly software

Install eye-friendly software like f.lux on your computer, which helps to adjust the color temperature of your screen gradually. This leads to a better display that reduces eye strain by aiming to mimic the natural changes in daylight.

30. Avoid too much screen time at night

Profound exposure to light late at night impacts sleep quality and causes eye strain. Minimize screen time, especially close to bedtime for better sleep quality.

Conclusion

Protecting your eyes from the negative effects of computer screens is incredibly important. By incorporating these 30 tips into your daily routine, you can protect your eyes and promote good eye health.

Remember that proper eye care is vital to maintain healthy and functioning eyes.