How To Protect Your Eyes If You're Working at the Computer

Most people spend hours in front of a computer screen, whether it be for work or play. And while this can be great for productivity, too much screen time can be harmful to your eyes. The computer emits blue light, which can be damaging to the retina over time. It can also cause eye strain, dry eyes, and headaches. There are a few things you can do to protect your eyes when working at the computer, starting from these six.

1. Protective Eyewear

You can purchase special glasses that have a blue light filter. This will help to reduce the amount of blue light that reaches your eyes. Look for glasses with a "blue blocking" label or ask your eye doctor for recommendations. As explained by the folks at, blue light is harmful because it penetrates the back of your eye, where the retina is located. Too much blue light exposure can damage the retina over time. It also suppresses the production of melatonin, which can disrupt your sleep cycle.

2. Adjust the Settings on Your Computer

There are a few things you can do to adjust the settings on your computer to reduce the amount of blue light that is emitted. One is to lower the brightness of your screen. You can also change the color scheme to one that has warmer tones, such as sepia or night mode. Many computers also have an “eye saver” mode that filters out blue light. If you have this option, be sure to activate it. Another setting you can adjust is the text size. Larger text is easier on the eyes and causes less strain. Some computers also allow you to adjust the position of your screen. If you can, position the screen so that it is slightly below eye level. This will help to reduce strain on your eyes.

3. Take Breaks

It’s important to take breaks when working at the computer to give your eyes a rest. Every 20 minutes, look away from the screen for 20 seconds and focus on something else in the room. Once every two hours, get up and walk around for a few minutes. This will help to reduce eye strain and fatigue. You can also try blinking exercises, which help to lubricate your eyes and prevent dryness. If you work long hours at the computer, it’s also a good idea to take a break every few hours to rest your eyes. A break can be as simple as looking out the window or taking a walk around the block.

4. Use Artificial Tears

If you work long hours at the computer, you may experience dry eyes. This is because you tend to blink less when working, which can cause your tears to evaporate. To help lubricate your eyes, use artificial tears. This is a safe and effective way to keep your eyes moistened and reduce discomfort. You can find artificial tears at most drugstores and pharmacies.

5. Improve Your Lighting

The quality of your lighting can also affect your eyesight. If possible, position your computer screen near a window, so you can take advantage of natural light. If this isn’t possible, make sure that the room is well-lit and that there is no glare on your screen. You can also invest in a desk lamp with an adjustable arm, so you can position the light exactly where you need it. If you have any overhead lights, be sure to use a diffuser, so the light is not too harsh.

6. See Your Eye Doctor Regularly

It’s important to see your eye doctor regularly, even if you don’t have any vision problems. This is because they can catch problems early and prevent them from getting worse. If you work at the computer all day, be sure to mention this to your eye doctor, so they can give you specific recommendations. They may also suggest wearing computer glasses or having special lenses installed in your current glasses. Make sure to follow their advice to protect your eyesight. And if you need to, don’t hesitate to ask for help. Many eye doctors offer free consultations and can help you find the best solution for your needs.

Working on the computer all day can be tough on your eyes, but there are things you can do to reduce the strain. Be sure to adjust the settings on your computer, take breaks, use artificial tears, and improve your lighting. You should also see your eye doctor regularly to catch any problems early. By following these tips, you can help protect your eyesight and keep your eyes healthy.

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