With this article, I'm going to list and share all those recommendations that I have been able to study in different specialized sites (like this one) in order to help myself not to strain my eyes too much during the many hours that I spend in front of the computer. Not only those who work a lot on the computer, but also those who play and those who simply spend time (not only on PC, but also on smartphones and tablets) who should be careful to protect their eyes from the light of the LCD screen, of any size .
Although this is a topic already addressed on several occasions, we go here to make a practical summary of what needs to be done to mitigate the effort that our eyes make in front of the PC, to protect the eyes from the light of the monitor, prevent tiredness physics of computer work, reduced productivity, increased concentration errors, eye strain, muscle spasms in the eye, red eyes and burning eyes at the end of the day.
1) Correct lighting
Eye strain caused by excessively bright light or external light entering through a window or internal lighting is not good.
When using a computer, the ambient lighting should be about half as low as what you would normally have in an office.
It is therefore necessary to eliminate external and internal light sources, close curtains or shutters, use fewer bulbs or tubes or use low intensity lamps.
If possible, it is also convenient to position the computer monitor so that the windows are to the side, rather than in front or behind.
If possible, turn off neon lights and use incandescent or halogen floor lamps.
Artificial lighting can also cause discomfort if it is too bright, so never go overboard in the computer room.
2) Minimize reflexes
Reflections on the computer screen can cause eye strain, so try to decrease them by covering the windows and also by using computer glasses (see point 10).
3) Replace the old monitor
If we have had a monitor for several years, it is better to change it because the newer ones are better in image quality and in the management of blue light, which is the most fatiguing for the eyes. In addition, older monitors can suffer from image flickering, which is one of the main causes of computer eye strain, whether it is noticeable or unnoticeable. On the new monitor, select the highest possible resolution and enlarge the writing and the desktop elements. Finally, choose a monitor with a large display, at least 19 inches if not even 27.
READ ALSO: Eliminate the monitor flicker if the screen shakes
4) Adjust the computer screen settings
Modern monitors have a control panel to configure the display and adjust the brightness, contrast and color temperature. In general, the brightness of the screen must be the same as the surrounding environment, so if the screen looks like a lamp, it is not a good thing, while if a page like this looks dull or gray, then it is too dark. Color temperature describes the spectrum of visible light emitted by a color screen.
Blue light is the one that tires the eyes so you must always decrease the blue light in favor of the more orange or red light. Lowering the color temperature of the display decreases the amount of blue light for more comfortable viewing.
READ ALSO: How to change screen brightness on PC, even automatically
NOTE: In Windows 10 you can find in the settings> system> screen, the option for the night light, which greatly attenuates the blue light when it is evening or night.
In Windows 7 and 8 and also on Mac and Linux you can get the same function (with even many more options) with a program called F.Lux .
READ ALSO: Adjust the monitor by changing colors, contrast and brightness on the screen
5) Blink often
Blinking is very important when working on the computer, to prevent dryness and irritation.
When working on a computer, you tend to blink much less frequently, about a third of normal, so it's important to remember to do it.
Also, as the air in many offices is dry, it can increase the rate of evaporation of tears causing dry eyes and dry eyes. If this is a felt problem, no one will be able to go to the doctor and have artificial tears prescribed for use during the day. It is also necessary to avoid medical eye drops that whiten the eyes, because they do not reduce dryness and irritation giving only an aesthetic benefit (and this I subscribe to from personal experience).
To reduce the risk of dry eyes while using the computer, there is an exercise recommended by all doctors: Every 20 minutes, blink the eyes 10 times as if falling asleep (very slowly).
6) Take scheduled breaks and eye exercises
To reduce the risk of eye fatigue, the rule is to look away from the computer at least every 20 minutes and look at a distant object (at least 20 feet away) for at least 20 seconds. Some ophthalmologists call this exercise the 20-20-20 rule. Another exercise is to look away at an object for 10-15 seconds, then look closely for 10-15 seconds. Then look at the distant one again and so on 10 times. This exercise reduces the risk of blocking the ability to focus the eyes after prolonged computer work. Both of these exercises reduce the risk of eye strain caused by the computer screen.
Obviously, taking frequent breaks pays off.
READ ALSO: Plan breaks and rest your eyes and mind with automatic programs
7) Arrange the work desk
Those who work on the PC and also deal with paper documents, must use a table lamp to keep on the sheets a brightness identical to that of the PC screen, making sure that the light does not hit the eyes or the monitor.
8) Buy PC glasses to protect the eyes
PC glasses are those with yellow anti-reflective lenses, they are effective and work well.
Beyond the fact that I have been using them for years, I have found more sources of news, like this one, with studies that confirm the effectiveness of PC glasses to protect the eyes in the use of the PC, both for working many hours and for play.
The most famous PC glasses are those of Gunnar Optiks, a German brand, which sells all over the world.
You can buy Gunnar PC glasses on the official website or, more easily, on Amazon.
READ ALSO: How to protect eyesight from computer and mobile screens
