2022 saw a massive shift in how we work, communicate and digest information. Adapting to working from home, daily Zoom calls, Facetimeing friends and updating our feeds with online platforms, shopping and social media. EVERYTHING went digital, and whether we like it or not, our amount of screen time increased dramatically.
With such a rapid switchover, our eyes have not evolved to handle the amount of harmful blue light we’re now absorbing. They must work harder, resulting in poor eye health and other conditions such as tiredness, dry eyes, eye strain and headaches. You may have even noticed your eye strength has taken a hit, and you now need a prescription for reading or driving.
We’re pretty sure this digital way of working and living is here to say. So, for this blog, we’re sharing our best advice on looking after your eye health and preventing digital eye strain.
How does working from home affect your eye health?
With COVID-19 forcing many to work from home, we immediately noticed an increased reliability on blue screens – computers, laptops, iPads and Smartphones, often for long hours of the day. Paperwork moved to digital systems, and before we knew it, we were looking at screens 24/7.
When working from home, you don’t experience the natural breaks away from your screen for team meetings, tea breaks or lunchtime walks. Instead, you end up working longer hours on a digital device, slowly deteriorating your eye health.
What causes digital eye strain?
Typical symptoms of eye strain or computer vision syndrome, as it’s sometimes called, can include:
- Dry eyes
- Redness
- Eye fatigue and discomfort
- Eye twitching
- Headaches
- Blurred vision
- Tiredness
- Neck and shoulder pain.
The cause of these symptoms is largely down to long periods using screens that emit blue light, give off bright glare, and are highly reflective, such as desktop computers, laptops, tablets and Smartphones. Blue light, in particular, is of significant concern. This is because, within the spectrum of colours emitted from screens, blue light has the shortest wavelength and, therefore, the highest-energy part of the spectrum. This causes artificial blue light to be the closest in frequency to harmful UV light – which we all know is detrimental to our eye health.
However, there are immediate measures you can take to help protect your eyes and relieve any symptoms of eye strain.
How to avoid digital eye strain, computer vision syndrome and ‘eye strain headaches’.
Luckily, there are lots of ways you can prevent, reduce or relieve eye damage caused by too much digital screen time.
Check your environment
If you are working from home, you have the benefit of avoiding bright fluorescent tube lights in your office. However, the right lighting is crucial to supporting your eye health. Aim for soft and natural light where possible. If natural light is too bright or reflecting off your screen, use blinds and curtains to create a more comfortable environment for your eyes to adjust to.
How are you sitting?
Your chair may not seem connected to your eye health, but if you are sitting uncomfortably and hunching your shoulders, you are contributing to headaches, which will, in turn, cause you eye strain. Ensure your chair is fit for purpose and sits comfortably at a desk.
Which leads nicely on to having an appropriate office, desk or general at-home set-up. Whether you’re using a laptop, iPad or Smartphone, make sure your digital device isn’t too close or too far away. You shouldn’t squint to see what you are doing, as this will directly cause headaches and eye strain.
Upgrade your display
Old CRT monitors and displays may seem acceptable if working, but they are a major cause of eye strain and computer vision syndrome due to flickering and limited options to make adjustments. LED screens are widely available everywhere and affordable now. Upgrading your display to an LED screen will make a significant difference in protecting your eyes.
Adjust your screen display settings
More up-to-date digital devices now have several settings to adjust your viewing and make it more comfortable. For example, you can reduce the brightness and glare – which helps reduce the colour spectrum that emits from your screen, as well as the text size and font settings – helping you clearly see the contents without having to squint or move closer to the screen.
Is your prescription correct?
Part of the reason you’re suffering from eye strain or headaches could be that your eyes have changed, and you’re no longer wearing the right optical prescription. Perhaps you’re not wearing prescription glasses at all but now require them. If you notice you’re struggling to focus on the screen in front of you, or you’re noticing worrying symptoms such as eye strain, eye dryness, headaches or tiredness, book an appointment with your optician to check the conditions of your eyes.
Take regular breaks
It sounds simple, but taking regular breaks away from your screen hugely benefits your eyes and overall health. Looking elsewhere every 20 minutes is recommended, as this encourages your eyes to focus on different distances and details, strengthening their overall condition. Other eye exercises you can introduce include intentional blinking – when we focus on a task, especially when staring at a screen, we naturally blink less. This limits the moisture in your eyes and can cause dryness or irritation. You should also move your body and stretch regularly away from your screen to release tension that can cause headaches and snowball into eye strain and more.
If you’re convinced you don’t need a break, look at your screen time in your Smartphone or computer’s settings. The truth might shock you into taking extra time away from digital screens.
Is your prescription correct?
Part of the reason you’re suffering from eye strain or headaches could be that your eyes have changed, and you’re no longer wearing the right optical prescription. Perhaps you’re not wearing prescription glasses at all but now require them. If you notice you’re struggling to focus on the screen in front of you, or you’re noticing worrying symptoms such as eye strain, eye dryness, headaches or tiredness, book an appointment with your optician to check the conditions of your eyes.
Reduce Eye Strain with Blue Light Lenses
The benefits of blue light lenses are that anyone can wear them! No prescription? No problem. Blue light lenses will still protect you from harmful blue light with a single, non-prescription lens and frames from Lensology. For prescription wearers, blue light lenses are suitable for single vision, bifocal and varifocal prescriptions.
Benefits of Blue light glasses
Blue light lenses have multiple benefits, including:
- Blue light blocking – blocks harmful blue light rays from reaching your eyes
- Anti-glare – protecting your eyes from bright lights
- Scratch-resistance – no distribution to your line of sight
- Fingerprint and smudge resistance – no annoying vision disruptions
- Water and dust-repellant – maintaining a clean and clear lens
- Colour and image distortion reduction – helping to reduce eye strain
In addition, only Lensology blue light lenses protect you from UVA and UVB rays, too – delivering maximum protection from harmful artificial blue light and ultraviolet rays wherever you are, whenever you need it.
Finding the best digital lenses for you
Lensology makes it super easy to upgrade your current glasses with our reglazing postal service, or if you are in line for some new blue light frames and lenses, we can help you out there, too. With second-to-none customer service and a friendly team ready to answer any questions or queries you may have, the route to healthy and happy eyes while working from home is easy to see.
