8 easy tips for overcoming tired eyes after a long day at the computer & bull; hello healthy

Stiff neck and tired eyes after staring at the computer screen have become daily food for most office workers. Not only makes it uncomfortable, over time this health complaint can also cause work productivity to drop sharply. Well, here are some easy tips you can do to deal with pink eye and various other physical complaints from a day at the computer.

Tips for overcoming tired eyes due to a long day at the computer

1. Routine eye checks

Routine eye check at an ophthalmologist is the first step to prevent and treat red eye caused by a day hanging out in front of a computer screen. According to National Institute of Occupational Safety and Health (NIOSH), people should first undergo an eye exam before starting to work with computers, and then routinely once a year after that.

2. Set the appropriate lighting

Eye fatigue is often caused by too bright light, either from sunlight outside the room entering through a window or from excessive office lighting. As a result, you always have to squint while working. If possible paint the walls of your room a darker color with the final result matte .

Reduce outside light by closing the curtains, as well as reduce interior lighting by using fewer lights, or use low-intensity lighting. If possible, position your computer screen next to a window, not in front or behind it.

3. Adjust the light and dark contrast of the laptop light

Reflections on your computer walls and screen can also cause CVS. Adjust the screen brightness so that it is approximately the same as the brightness around your workplace. Consider installing a screen anti-glare on your monitor.

If you are still using a tubular computer monitor (also called cathode ray tube or CRT), you need to replace it with liquid crystal display (LCD), as on a laptop screen. LCD screens are safer on the eyes and usually have an anti-reflective surface, whereas CRT screens cause CVS more easily.

Also adjust the text size and color contrast for your eye comfort, especially when reading or composing long documents. Usually, black text on a white background is the best combination.

What should also be considered: Color temperature . This is a technical term used to describe the spectrum of light emitted by a screen. Reduce color temperature on your screen will provide comfort in prolonged computer use.

4. Blink more frequently

Blinking is very important when you work at a computer because it moistens your eyes to prevent dryness and eye irritation. According to research, people who work at the computer blink less frequently (about a third of the time), which puts you at risk dry eyes . To reduce that risk, try to practice: every 20 minutes, blinking 10 times with your eyes closed very slowly.

5. Exercise your eyes

To reduce the risk of eye fatigue from constantly focusing on a computer screen, you need to look away from your computer every 20 minutes and stare at a distant object (about 20 feet or 6 meters away) for 20 seconds. Some ophthalmologists call this "20-20-20 rule". Looking far can relax your eye muscles, reducing eye fatigue. click the following link to copy eye exercises while in the office.

6. Close your eyes for a moment

According to a study published by NIOS, one effective way to treat tired eyes is to close your eyes for a while. You can also continue with 4 simple stretches for 5 minutes throughout the work day. Stand and take a walk for a moment, relax and rotate your legs and arms while standing, rotating your shoulders and back to reduce tension and muscle fatigue. If the length of your lunch break allows, then try to take a quick nap.

7. Modify your workplace

If you need to look back and forth between the paper and your computer screen, place the written page next to the monitor. If you want to use a table lamp, make sure the light is not looking at your eyes or at your computer screen.

In addition, you need to arrange your workstation and chair to an appropriate height to maintain your posture while you work at the computer. Choose ergonomic furniture so that you can position your computer screen 50-60 cm from your eyes, the center of your screen should be about 10-15 degrees below your eyes for a comfortable position of your head and neck.

8. Consider wearing computer glasses

If you wear glasses, choose eyeglass lenses with coatings anti-reflective (AR). AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses.

For your convenience at the computer, you may also be able to modify an eyeglass prescription to make customized computer glasses. This applies especially to those of you who usually wear contact lenses who experience dry and uncomfortable eyes while working at the computer.