Did you know that staring at computer screens for extended amounts of time can be harmful to your eyes? But, can you protect your eyes when using a PC? And did you know that statistics show that most of us are probably doing it too often?
In the average workday, the average office worker will spend about six hours in front of a screen — and this doesn’t even take into account all the other screen time we find in our modern lives.
With so much screen time, it can be easy to overlook just how much damage this kind of exposure can have on our eyes. If you sit in front of a computer screen as part of your job or as a hobby, it’s important to understand how this kind of exposure can impact your eyes.
Luckily, there are some simple precautions you can take to reduce the amount of stress these activities place on your eyes. Here are 4 tips to protect your eyes from computer screen damage.
Table of Content
- 1 Does a computer screen damage the eyes?
- 2 How many hours should I use a computer screen?
- 3 Tips to Protect Your Eyes
- 3.1 Keep a Sensible Distance
- 3.2 2. Adjust your screen settings
- 3.3 Use proper lighting
- 3.4 Give your eyes a break
- 3.5 Install a screen protector
- 3.6 Blink often to refresh your eyes
- 3.7 See your doctor
- 4 Conclusion
- 5 FAQs
Does a computer screen damage the eyes?
Even though there is no proof that the computer screen can damage your eyes, there are several effects that are associated with long-term use of the screens including fatigue, headaches, blurred vision, and teary eyes.
Eye strain is one of the most common problems related to computer use. Eye strain happens when your eyes are strained or tired from staring at a screen for too long.
All the time you spend in front of a screen can put pressure on your eyeballs and lead to eye strain, which may be temporary or permanent.
The following are some tips to protect your eyes from computer screen damage:
- Take breaks often while using a computer to reduce the amount of time you’re spending in front of it
- Adjust your monitor so that its height is set at or below eye level
- Keep a comfortable distance between yourself and the monitor
- Consider using an anti-glare filter if you’re working in an office with lots of windows that allow sunlight to enter the room
How many hours should I use a computer screen?
The amount of time it’s safe to spend in front of a screen depends on the type of screen you’re looking at.
Digital screens, like laptop and tablet screens, emit blue light which can have a negative effect on your eyes. This is because blue light waves are more energetic than other colors and these waves can cause damage to your eye cells over time.
To reduce the amount of blue light exposure you get from your digital devices, try installing apps that filter out blue light or use glasses with amber lenses.
For television screens, there are no specific guidelines for how much is too much time — but experts recommend sitting far enough away from the TV so that viewers don’t have to squint their eyes to see what they’re watching.
Tips to Protect Your Eyes
from Computer Screen Damage It’s important to make sure that your screen is at the appropriate eye level. The idea here is to have the top of the screen somewhere between your eyebrows and your hairline.
Make sure to take breaks from your computer every 20 minutes or so. This will help keep your eyes from getting too tired and stressed. It’s also a good idea to reduce blue light exposure (you can do this by installing an app like f.lux).
And finally, try not to squint too much when you’re looking at screens. Squinting causes tiny muscles in our eyes to contract, which can lead to strained eyesight over time. Allowing them to rest periodically will help prevent this strain.
If you spend a lot of time in front of your computer, you may be at risk for eye strain, headaches, and other problems. To help protect your eyes, here are four tips that can help you protect your eye health.
The following are the tips you can use to protect your eyes:
Keep a Sensible Distance
The first thing you can do to protect your eyes from computer screen damage is to keep a sensible distance. It’s important not to sit too close or too far away from the screen.
A general rule of thumb is that the screen should be at least 20 inches away if you are sitting in front of a desktop monitor and 10-12 inches away if you are using a laptop.
If you find yourself having trouble focusing on words, it may be because your screen is too far away. When this happens, it’s time to move your chair closer to the desk or table so that you can use the computer without straining your eyes.
If your eyes feel strained after working for several hours, try moving your chair back even further for some relief.
2. Adjust your screen settings
If you spend a lot of time in front of your computer, it’s important to take measures to protect your eyes. One way to do this is to adjust your screen settings. Many people don’t realize that the default settings on their computers can actually be harmful to their eyes. By making a few simple adjustments, you can help reduce eye strain and fatigue.
Here are a few tips for adjusting your screen settings:
- Increase the font-size: If you have to squint to read the text on your screen, it’s time to increase the font size. This will make it easier on your eyes and help reduce eye strain.
- Adjust the brightness: The bright white background of most websites can be hard on your eyes. Try lowering the brightness of your screen to make it more comfortable to look at. Computer screens are typically very bright, which can cause eye strain for those working in front of them for long periods of time. You should try to change your screen brightness if you find yourself squinting or feeling fatigued after sitting in front of a computer for some time or if you develop headaches after using a computer for a period of time each day.
- Change the color scheme: If you find yourself getting headaches after looking at your computer screen for too long, try changing the color scheme. Many people find that using a warmer, more soothing color palette can help ease eye strain.
- Use night mode: When you use night mode, it will change the color scheme of your screen. This will help to reduce the amount of blue light that is being emitted. In turn, this will help to protect your eyes and reduce the amount of strain that you are putting on them.
- Position your screen correctly: The position of your screen can also affect your eyesight. Make sure that your screen is at eye level so that you don’t have to strain your neck to see it. You should also sit about an arm’s length away from the screen. This will help reduce eye strain and prevent headaches.
By following these tips, you can get the optimum settings from your computer screen and avoid taxing your eyes as you work long hours on your device.
Other ways to adjust your screen display settings
You can adjust your screen display settings in the following ways:
- Reduce glare: You can adjust the brightness and contrast in order to reduce the amount of glare on your screen. The less light reflecting off the screen, the less strain it will put on your eyes.
- Use higher-resolution screens: High-resolution screens show more detail than low-resolution screens and are easier to read when they’re at a similar distance from your eyes.
- Reduce blue light: Some computer screens emit a lot of blue light that can be harmful when it is too close to your eyes. To reduce this, you can change your screen settings to decrease the amount of blue light being emitted or use an app like f.lux that automatically changes the color balance and intensity of your monitor as time goes by.
You might also want to take breaks from looking at the computer altogether by looking away from the screen every 20 minutes or so and focusing instead on something else in the room – even just for 5 seconds – before returning to work where you’ll need to look at that bright computer monitor again!
Use proper lighting
One of the best things you can do to protect your eyes when spending long hours in front of your computer is to adjust the lighting in your room. The brightness of your screen can cause eye strain and fatigue.
By reducing the amount of light in your room, you can reduce the strain on your eyes. The ideal setup would be to have a light source behind your monitor so that the light is not directly in your eyes.
Make sure that there is no glare on the screen and that the light source is not directly behind you. If this is not possible, try to position your monitor so that the light is coming from the side instead of directly from the front or back.
If you work in an office, try to position your desk near a window. This will allow natural light to enter your field of vision and help reduce eye fatigue.
The lighting in your desk can have a big impact on your eyesight. If possible, adjust the light so that it doesn’t shine directly into your eyes. You may also want to consider using a desk lamp to help reduce the strain on your eyes.
You can also invest in an anti-glare screen for your computer. This will help reduce the amount of light that is reflected off your screen and cause eye strain.
Ensure Your Room is Well Lit
One of the first things you can do to protect your eyes is to make sure your room is always well lit. If you work in a poorly lit environment, your pupils will shrink to limit the amount of light entering your eye.
This causes a strain on your rods and cones — which are responsible for vision, night and day — as they have to work harder to see in low lights.
In addition, if you work in an exceptionally dark room, you will be more likely to strain your eyes by looking at a computer screen or trying to read text on a phone or tablet.
A better option would be to ensure that there’s sufficient lighting in the space so that it doesn’t feel dark when you’re sitting around the computer.
Give your eyes a break
This is especially important if you work in an environment where you are staring at a computer screen all day. Taking regular breaks will help reduce eye fatigue and strain.
Every 20 minutes or so, take a break from looking at your screen. Look around the room or outside for a few minutes. Get up and walk around for a few minutes. If possible, look out the window or at something far away to give your eyes a chance to rest.
Blinking often is another way to give your eyes a break. It might seem like a small thing, but it’s really important for keeping your eyes healthy.
When we stare at screens, we tend to blink less, which can lead to dry eyes and irritation. So make a conscious effort to blink more frequently when you’re working on a computer.
Another way you can help your eyes is to consider using computer glasses. As indicated at blockbluelight.com.au, if you spend a lot of time staring at a computer screen, you may want to consider investing in a pair of computer glasses.
Blue light glasses can help your eyes rest and let you sleep comfortably at night after even staring at your computer screen for a long time.
Anti-glare glasses help prevent eye strain and block harmful particles emitted by digital screens. These specialty glasses help reduce eye fatigue and guard your eye health.
Take regular breaks
A common eye problem is called computer vision syndrome, which is brought on by prolonged exposure to a computer screen. The most common symptom of this condition is eyestrain, as well as dry eyes, blurred vision, and headaches.
One way to combat this problem is to take regular breaks from your screen. It’s recommended that you take a break every 20 minutes, and for each break do the following:
- Look up from your computer for at least 20 seconds and focus on something 20 feet away.
- Rest your eyes by looking down or closing them for 10 seconds before returning to your computer screen
- Take a 20-second break from looking at the screen every hour by doing one of the following: — Take a 5-minute walk around the office or outside — Engage in some physical activity like stretching — Take a short nap
- Keep track of how much time you spend in front of a screen during the day with an app like Life Time Tracker.
Take Breaks: The American Academy of Ophthalmology recommends taking a break away from the screen every 20 minutes to give your eyes a chance to rest.
Install a screen protector
The first tip for protecting your eyes from computer screen damage is to install a screen protector. Screen protectors, like laptops and tablets, are designed to shield your eyes from the harmful blue light that emanates from the screens.
A protector will block out all but the reds and oranges in the spectrum of light. This helps prevent eye fatigue because it’s harder for our eyes to focus on and see blue light than other colors.
One study found that participants who used a laptop with a screen protector lost less reading speed than those who did not use a protector.
Likewise, another study found that people who used computers without a screen protector had lower contrast sensitivity than those who used one.
All of this data suggests that screen protectors can help to reduce eyestrain when you’re staring at your computer screen for many hours at a time. You can find them at most electronics stores and online retailers, so it’s an easy fix for eye protection!
Blinking is one of the most important things you can do to keep your eyes healthy when they are in front of a screen. Try to blink at least every couple of minutes.
Blinking will help your eyes stay moist and prevent dryness, which can be uncomfortable for anyone but is especially bad for those who already have dry eyes or those who are looking at screens all day.
See your doctor
It’s always a good idea to have a regular check-up with your doctor, and this is especially true if you spend a lot of time in front of your computer.
Your doctor can check for any underlying health problems that might be causing or exacerbating your eye problems.
If you experience regular headaches, eye strain, or other problems, be sure to see your doctor. They can help determine if there is a more serious problem.
Have Regular Eye Exams and ask an optician for screen recommendations
Invest in quality eye care and take a few precautions to protect your eyes, such as getting regular eye exams and asking an optician for screen recommendations.
Choose the Right Monitor Position: Place your monitor at a distance that is about an arm’s length away from you, with the top of the monitor level with your eyebrows.
Clean Your Screen Regularly: Keep your computer screen clean and uncluttered. Use keyboard covers or fabric desk pads to help reduce glare on the screen and keep dust at bay.
Protecting your eyes from computer screen damage is important for the sake of your health and continued vision. It’s easy to neglect the consequences that spending so much time in front of a screen can have on your eyes, but it’s worth taking some time to understand the effects and how you can reduce them.
If for example you like gaming, you can explore the gaming monitors that will not cause too much damage to the eyes.
Should I adjust my screen brightness?
You should set your computer to automatically adjust the brightness of your screen to match the light in the room you’re working in. This will help keep your eyes from straining.
When is it best to take a break from my computer?
It’s best to take periodic breaks from your computer throughout the day. If you use computers for your job, you should aim to take a break every hour or two and avoid extended periods of staring at screens. If you spend most of your day on a computer, try looking away from the screen when reading emails or browsing social media for extended periods of time.