Today’s remote or hybrid work environments and growing dependence on devices can have many people glued to their screens. However, workspace setup could be the main influence on your vision’s condition. It’s important to learn how you can protect your eyes from digital strain while working. From desk position to lighting design and screen placement, find out what you can change about your office to protect your eyes from strain.
What Is Digital Eye Strain?
Digital eye strain is a collection of symptoms often caused by using digital devices excessively. It can encompass general eye discomfort, fatigue, blurry vision and more. Some even go as far as to develop vision problems like nearsightedness or farsightedness.
Most tend to blame how integral smartphones and tablets are to society. However, computers, televisions and other forms of technology can also lead to digital eye strain. Other causes behind this condition include existing vision problems and poor viewing environments.
Why Workspace Design Matters
Your workspace’s appearance might seem like the furthest thing from your eye health. However, workspace design can impact your viewing conditions. Squinting your eyes to look at your screen because of the monitor’s setup or glare from windows can cause discomfort.
This discomfort can worsen when you’re using your digital devices for extended periods. A survey found that remote employees spend almost 13 hours a day on average staring at screens. People who work on-site are also subject to digital eye strain if their job involves computer work.
How Can I Protect My Eyes From Digital Strain?
It’s only natural to seek solutions to protect your eyes from digital strain. Thankfully, you can tweak your workspace design for better vision using these tips.
1. Improve Your Desk’s Position
Windows are a great way to let light into your workspace. However, if your desk is facing a window, it can often create glare and hinder your vision during the daytime. Fortunately, there are ways you can move your desk to get sunlight and protect your eyes.
If you face your desk away from a window, light can bounce on your screen and create another distracting reflection. It is best to position your desk perpendicular to the windows. That way, you get the best of both worlds — natural light and reduced eye strain.
2. Install Diffused Lighting
As the sun sets, you need to have artificial lighting ready. Working at a bright screen in a dark environment can put stress on your eyes, especially if you’re doing it five days a week. The type of artificial lighting you use can make a difference to your eye health.
Whether you prefer warm or cool lighting, consider getting diffused fixtures in your space. Diffused fixtures provide you with less harsh lighting. Softer bulbs and lamps can create an optimal viewing environment that will go easy on your eyesight.
3. Adjust Your Monitor’s Height and Proximity
About 42% of Americans have nearsightedness, and that number is slowly increasing as people spend more time looking at screens. One way to remedy this is by adjusting the proximity and height of your screen.
Keep your screen at least an arm’s length away to make viewing more comfortable. You should adjust your monitor’s height in accordance with your stature, but — in general — try to bring it to your eye level. Tools like monitor risers are great for making and tweaking adjustments.
4. Change Your Computer Display’s Settings
If you feel like the monitor is a little too far, you may have to change your display settings. Change the font size and color to make sure the text on the screen is still readable. You can also change the brightness and resolution to keep things sharp.
Squinting to see your screen will only aggravate digital eye strain. Some find that switching their settings to dark mode is the way to go for maximum visual comfort.
5. Take Advantage of Blue Light Filters
You can also adjust the light from your digital devices. Constant exposure to blue light affects your retinal cells and creates vision problems. Most personal computers will likely have a nighttime setting. However, there are also third-party apps that let you manually adjust your screen’s display.
6. Try Ergonomic Work Gear
The incorporation of ergonomic furniture or work-related equipment also benefits your eye health. For instance, having a non-reflective keyboard could help minimize visual distractions. Models with easy-to-read keys and backlighting can also lessen squinting and straining when typing.
An ergonomic chair lets you adjust your sitting height to maximize your comfort when you’re looking at the screen. Wheeled chairs also make it easier to move around the space when you need to adjust your position relative to the lighting when the sun starts to set.
7. Have a Screen-Free Space to Take Breaks
If possible, incorporate a screen-free rest space into your work environment. Even just a chair and corner table will do. All that matters is you have a place to just get away from the screens and allow your eyes to rest.
Set timers on when to take a break. Ideally, you should spend 20 seconds looking at an object about 20 feet away from you to make up for 20 minutes of screen time. You can do other screen-free activities, like writing in your journal or meditating.
8. Use a Humidifier to Avoid Dry Eyes
Workspace design should also consider air quality, especially when you’re worried about your eye health. About 16.4 million Americans deal with dry eye syndrome, which creates symptoms like irritation and redness. Use a humidifier to keep your eyes hydrated and to combat dryness from excessive screen use.
9. Integrate Calming Colors
When you decorate or paint the walls of your workplace, be mindful of the color you’re using. Too many bright colors may be harsh on the eyes, especially when you’re spending plenty of time there. Calmer or more muted colors — like navy blue or forest green — can provide a more relaxing viewing environment for the eyes.
Apply Eye Ergonomics
Having a comfortable workspace is essential to your health in more ways than one. By being intentional with your office design, you can effectively learn and share how to protect your eyes from digital strain. Prioritize your eye health today for a more productive workday tomorrow.
