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How to take care of your eyes when working with screens

Published by
d. May 5, 2022
WELCOME-TO-HEALTH-GROUP

Screen work

Working in front of a screen has become an unavoidable part of many people's work. Most people will recognize the feeling of tired, dry, irritated eyes after a long day in front of a screen - maybe even blurred vision, double vision, neck tension, headaches or even migraines.

When it comes to screen work, there are several aspects that come into play.

First and foremost is the setting of the workstation and in particular the position of the monitor. Here, it is generally recommended that the top of the monitor should be at eye level and with the screen angled outwards by about 10 degrees, so that vision is perpendicular to the screen.

Rest for the eyes

It is also important to keep your eyes calm when working with a screen - especially bright light contrasts can be stressful for the eye muscles and trigger unnecessary muscle tension. Preferably position yourself with your side to the window to avoid backlighting and reflections in the screen, avoid sitting in direct sunlight and minimize glossy surfaces to reduce reflection from the surroundings.

Problems when working at a screen? Then goggles could be the solution!

If you continue to experience discomfort when working at a computer screen, it may be relevant to consider a pair of glasses.
Our eyesight changes throughout our lives and most people over 40 will need to wear glasses when working with screens, as the lens becomes more rigid and it becomes more difficult to focus up close.

Screen glasses can also be relevant for those who already use contact lenses or glasses, as these will typically be set for varying distances as you move around in everyday life - i.e. not for your specific workstation and the focus of vision very close by.

If you spend a lot of time working at a screen in the evening, it may be beneficial to get blue-filtered glasses. The blue light from computer screens, tablets, cell phones, etc. can interfere with the production of our sleep hormone, melatonin, and thus worsen the quality of sleep if we are exposed to it in the hours leading up to sleep.

In Denmark, you are entitled to an eye examination and glasses paid for by your employer. Many companies have a cooperation agreement with an optician or www.danskerhvervsoptik.dk, where you fill in a requisition form and take it to the optician.
So if you recognize dry, tired eyes or persistent physical discomfort such as headaches, fatigue or neck pain, check the procedure for your company so you can get the right help.

Whether you need glasses or not, a lot of screen work can cause eye fatigue. A great tip from the Eye Association is the 20-20-20-20 rule! Look away from the screen every 20 minutes for 20 seconds at something 20 feet away (6m)