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Written by Optometrist Megan Lafferty, contact us to book an appointment with Megan.
The month of March marks Workplace Eye Wellness Month, a time dedicated to raising awareness about eye and vision related problems that can affect our day to day working life. With digital screen time on the rise, it is important now more than ever to prioritise our eye health and well being and learn key tips for maintaining healthy eyes at work.
In today’s digital age, screens are omnipresent in the workplace. We constantly stare at computer monitors, tablets, and smartphones throughout the day which can lead to episodes of ocular discomfort commonly known as digital eye strain (DES). DES is characterised by symptoms such as headaches, dry or tired eyes, blurred vision, and even neck pain.1 Additionally, it is well documented that excessive near work can be associated with the development and progression of Myopia (nearsightedness)2 which also has associations with excessive screen time3 and can lead to development of more serious eye conditions.4
Tips for Maintaining Healthy Eyes at Work
- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break, and focus your gaze on something at least 20 feet away. This practice helps reduce eye fatigue.
- Proper lighting: Ensure that your workspace is adequately lit to minimise eye strain. Avoid glare from windows or overhead lighting by adjusting blinds or using anti-glare screens.
- Ergonomic setup: Position your computer monitor at arm’s length and slightly below eye level. This ergonomic setup prevents neck and back strain while also reducing eye fatigue.
- Blink often: Blinking helps moisten your eyes and prevent them from drying out. Be mindful of blinking regularly, especially during prolonged screen time. If you suffer from dry eye you may also benefit from the use of lubricating eye drops. You should always consult your eye care practitioner if you think you have dry eyes.
- Regular eye exams: Schedule regular comprehensive eye exams, even if you don’t notice any vision problems. Early detection of eye conditions is crucial for timely intervention and maintaining good eye health. Regular eye examinations are also important to ensure the correct prescription is worn in glasses/contact lenses as this may have an effect on overall quality of vision and visual comfort.
As we observe Workplace Eye Wellness Month this March, let’s commit to prioritising our vision in the workplace and beyond. By incorporating simple yet effective habits into our daily routines and keeping up to date with regular eye examinations, we can safeguard our precious eyesight for years to come. Remember, healthy eyes contribute not only to productivity and comfort at work but also to overall well-being and quality of life.
References:
- A. L. Sheppard & J. S. Wolffsohn. Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmol (2018). doi:10.1136/bmjophth-2018-000146 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6020759/)
- J. Cooper & A. V. Tkatchenko. A Review of Current Concepts of the Etiology and Treatment of Myopia. Eye Contact Lens (2018) doi:10.1097/ICL.0000000000000499
- G-Y. Yang, L-H. Huang, K. L. Schmid, C-G. Li, J-Y. Chen, G-H. He, L. Liu, Z-L. Ruan and W-Q. Chen. Associations Between Screen Exposure in Early Life and Myopia amongst Chinese Preschoolers. Int J Environ Res Public Health (2020). doi:10.3390/ijerph17031056
- K. Williams and C Hammond. High myopia and its risks. Community Eye Health (2019). PMID:31409941
- K. Kaur, B.Gurnani, S. Nayak, N. Deori, S. Kaur, J. Jethani, D. Singh, S. Agarkar, J. R. Hussaindeen, J. Sukhija, and D. Mishra. Digital Eye Strain- A Comprehensive Review. Ophthalmol Ther (2022) doi:10.1007/s40123-022-00540-9
