With more employees working on laptops from home, eyestrain can become a real problem. Symptoms such as dry eyes, blurred vision, and headaches often occur after long-term use of computers and other digital devices.

Although most individuals can’t avoid long-term screen time, there are some simple things you can do to help prevent eyestrain.

Take a break. It is not easy to break away from your computer. Working from home you may find yourself spending more time staring at your screen. Nevertheless, taking breaks is not only good for your eyesight, but also your mental health. Set a timer to go off every hour.  Then step away from your computer for 5 minutes. Stretch, take a walk, or get a glass of water.

Check the lighting and reduce glare. Bright lighting and too much glare can strain your eyes and make it difficult to see objects on your monitor.  Consider turning off some of the overhead lights and instead using lamps that provide indirect soft lighting. Close blinds or shades if the sun creates a glare on your screen, and avoid placing your monitor directly in front of a window.  If necessary, place an anti-glare cover over the screen.

Adjust your monitor. Position your monitor directly in front of you about an arm’s length away so that the top of the screen is at or just below eye level.  It helps to have a chair you can adjust too.

Adjust your screen settings. Enlarge the type for easier reading and adjust the contrast and brightness to a level that is comfortable for you.

Try some eye exercises. One cause of computer eyestrain is focusing fatigue.  To help with this, look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds.  Some call this the 20-20-20 rule.  Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds.  Then look back at the distant object.  Do this ten times.  Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.

Other ideas include using eye drops such as artificial tears, wearing proper eyewear, and if the indoor air is dry, trying a humidifier. Finally, if you experience eyestrain that is severe or lasts a long time, discuss the condition with your doctor.

— Linda Feiden, Human Resources