6 tips to prevent eye strain at work
Who hasn’t experienced tingling eyes, difficulty concentrating or headaches at the end of the day? These symptoms, encountered by most people, are classic signs of visual fatigue, amplified by the omnipresence of screens in our daily lives. Although they can disrupt our day and make certain tasks laborious, they can also be mitigated by simple habits.
What are the symptoms of tired eyes ?
- Dry or watery eyes
- Eye irritation, burning and stinging
- Twitching of the eyelids
- Blurred vision
- Sensation of glare
- Decreased visual acuity
- Headaches
What are the causes of eyestrain ?
Eye fatigue can have a number of causes, not least excessive strain on the eyes. The latter has become ubiquitous in our modern lives, mainly due to the intensive use of screens. Whether for personal use, with the frequent use of smartphones and tablets, or professional use, with numerous tasks in front of a computer, our eyes are constantly subjected to excessive strain.
Tips and tricks to reduce eyestrain:
Ensure adequate lighting:
Adjust the brightness of your computer screen to match the ambient lighting in your workspace. If your office is dark, reduce the screen brightness; conversely, if the environment is bright, increase it. Make sure that the screen content is easy to read (font size, contrast, etc.). The computer should never be the only source of light in the room.
Blue light is often blamed for eyestrain. If you experience frequent migraines or visual discomfort after long hours in front of a screen, adjust the brightness of your computer and consider purchasing anti-blue-light glasses. They filter out harmful blue light.
Give yourself a break by looking out of the window:
Prolonged work in front of a screen reduces blinking, which can lead to dry eyes and increased eyestrain. To mitigate these effects, it’s essential to take regular breaks.
A simple and effective tip is to regularly look out of the window at a distant point. This rests the eyes by lengthening the gaze and challenging them to adapt to a different distance. This practice is particularly beneficial, offering a moment of relaxation while contributing to visual health.
Explore new horizons with a change of environment:
The trick to staying in shape when you’re working at a computer? Get moving! Not only will your body be active to counter the effects of a sedentary lifestyle, but you’ll also benefit from a change of visual environment. As you move around, you’ll be exposed to other sources of light, ideally natural ones.
Adopt eye exercises:
Butterfly technique:
- Make sure you are comfortable.
- Close your eyes slightly and start to flutter your eyelids rapidly, as if you were batting your eyelashes.
- Repeat this movement several times, smoothly and evenly.
- This action stimulates tear production and helps relieve dry eyes.
Palming :
- Sit comfortably with your elbows on a stable surface, such as a table.
- Rub your palms together to generate heat.
- Close your eyes and place your hands gently on your eyelids, without exerting pressure on the eyeballs.
- Remain in this relaxing position for a few minutes to soothe tired eyes.
Eye muscle exercises :
- Stretch your right arm out in front of you, thumb up.
- Slowly move your thumb to the right and follow your thumb with your eyes without moving your head, then raise and lower your thumb, still following it with your eyes.
- Move back and forth a few times
- Do the same with your left thumb
Remember to have your eyesight checked regularly:
Make sure you have your eyesight checked regularly. The health of our eyes changes over time, and can diminish with season, light and age. Schedule regular eye exams with an ophthalmologist, especially if you notice a decline in your visual acuity in everyday activities such as reading or driving.
