There are some basic guidelines that will help reduce eye strain and fatigue.
- Position your monitor a little below eye level.
- Place the screen at a comfortable distance. You should not have to lean forward to see it. Pay attention! If you catch yourself leaning forward to read the monitor, it is too far away. Proper distance will be much easier on your eyes. This is also a postural issue that creates body fatigue as well as eye fatigue.
- Use a[typography font=”Myriad Pro” size=”16″ size_format=”px” color=”#0853a3″] stand (easel)[/typography] for papers that must be read as a source of information for the work you are doing on screen. This will allow you to keep your eyes at the
the same level and both areas (screen and papers) can be placed approximately the same distance from your eyes. This eliminates the constant change of focus that creates eye strain. In addition to eye strain, when you are forced to read papers that are flat on the desk, the continual up and down motion coupled with the back and forth sideways motion will also put stress on your neck and shoulder muscles.
- Reduce or eliminate glare if at all possible. This can be accomplished in one of two ways: (1) Position the monitor to avoid potential sources of glare. For example do not place your monitor in front of a window where you are forced to look into the light. The bright light hitting your eyes will be a problem. (2) Purchase an[typography font=”Myriad Pro” size=”16″ size_format=”px” color=”#0853a3″] anti-glare screen.[/typography]
- Keep the monitor clean. When it is obscured by dust, smudges, fingerprints, etc., it is much harder to read.
- Relax your eyes periodically. Every once-in-awhile turn your head away from the screen to focus on objects at a distance. This gives your eyes a break and exercises the eye muscles by forcing them to see more than just the screen directly in front of you.
- Take breaks. Short, frequent breaks (from staring at the screen) are much more effective in eliminating eye strain than longer breaks spaced farther apart. You can actually do this without leaving your desk. And . . . you must also take complete physical breaks that require you to get up, stretch, and even walk around. Again, shorter, more frequent breaks are better.
Eye exercise breaks and physical exercise breaks both aid in interrupting your static position and the monotony. It does not matter how intrigued you are by the work you are doing, or the deadlines that must be met – eventually staring at the monitor will get monotonous and take a toll on your eyes and your body. Taking breaks to stretch out your arms, back, hands wrists, shoulders, and just getting a good overall stretch can work wonders in alleviating all types of fatigue.
Develop the “exercise” habit immediately and experience the difference!