How to support your eye health when working from home

One of the biggest problems many of us are experiencing right now since transitioning to remote working is digital eye strain. Also known as computer vision syndrome, typical symptoms include blurred vision, headaches, dry eyes, tired eyes, and even pain in the neck and shoulders; and the cause is largely down to staring at computer screens all day. New studies have found that remote workersspend almost 13 hours a day looking at screens compared to onsite staff who spend 11 hours a day. A Specsavers Opticians customer survey found that 42% of their customers even noticed a change in their vision since the pandemic. 

If you work on a computer all day long, experts recommend taking regular eye breaks following the 20-20-20 rule - every 20 minutes, divert your focus to something that is 20 feet away for 20 seconds. Looking into the distance will give your eyes a chance to refocus. Another approved method is to take a 15-minute break every two hours of working consistently on a screen.

Did you know that your posture and eyes are connected?  When you sit at your computer, your feet should be flat on the floor and your wrists slightly elevated, rather than resting on your keyboard. Position your screen slightly below eye level, so your eyes are gazing downward, not straight ahead or up. Experts also recommend you should be about an arm’s length, or 18 to 25 inches, from your computer screen. 

If you are squinting to read text on your computer screen, adjust the font size which can reduce the strain on your eyes. With working from home likely to continue into the future, you could consider investing in a bigger monitor.

Choose a location near a window for your workstation so you have enough natural light. You'll also be able to take a quick break to look out the window every time you gaze up from your computer screen. Recent studies show that where you sit and work matters. The study reported that workers who sit by a window optimised their exposure to natural light and saw an 84% drop in experiencing computer eye strain. It might be time to reorganise the house office, to help support your eyes from long days at the computer.

Your eyes contain muscles as well, which require daily exercise to stay healthy and strong. When you're in front of a screen all day, you should make a conscious effort to perform  eye exercises at regular intervals to help reduce eye strain. This includes closing and opening your eyes, eye rolls, and even blinking. Studies have shown that people working at a computer blink less than they should, which can cause eye dryness, irritation and reduced vision. Try to get into the habit of blinking regularly.

Blue light emitted by screens is harmful to your eyes, especially if you are exposed to it for long durations. Computer glasses, also known as blue-light-blocking glasses, have become popular as a way of alleviating the effects of digital eye strain. If you wear prescription glasses, you can also include blue light-blocking technology in your lenses. Blue light glasses have not been scientifically proven to stop eye strain, but they are effective in blocking out the amount of harmful blue light that enters your eyes.

A healthy diet plays an important role in maintaining good eye health. Foods that are good for the eyes include leafy green vegetables like spinach, kale or asparagus, as well as legumes, nuts and beans. Vitamin A, which can be found in yellow and orange vegetables, including carrots and sweet potatoes, also improves eye health. Fruits like bananas, grapes, and mangoes are high in vitamin C and other antioxidants, which tend to prevent eye diseases. Omega 3 is excellent for tear formation, which relieves dry eyes, so eating salmon or other cold-water fish is great for maintaining healthy eyes.  For more advice on how to follow a healthy meal plan, visit our nutrition hub, packed full of expert advice.

If you wear glasses, make sure your prescription is up-to-date and that the glasses you’re wearing are right for the job. Expats who already wear prescription glasses can have a higher risk of having digital eye strain.  If your glasses are meant for distance, they might not be suitable for viewing text on a computer screen. This is because bifocal lenses and progressive lenses are not really made for working at the computer. It’s also important to schedule an eye exam with your optician or eye doctor at least once a year. 

And finally, think about how you can create technology-free zones in certain areas of your home, like your bedroom or bathroom. If you spend the entire day working at your computer, scrolling through your social media feed in the evening won't do your eyes any favours. Once you're finished for the day, truly unplug. Read a good book or spend quality time with family, without the devices.