March is Workplace Eye Wellness Month
March 4, 2024
Protecting Your Eyes at Work
As more people of all ages increase their screen time through computers, tablet devices, smartphones, etc., the risk of digital eye strain also increases. Prevent Blindness, the nation’s oldest volunteer eye health and safety group, has declared March as Workplace Eye Wellness Month to provide employers and employees with free information on topics ranging from eye strain to eye safety in industrial settings in order to promote eye health in work.
In honor of March’s designation as Workplace Eye Wellness Month, the American Academy of Ophthalmology is sharing tips on how to create a comfortable work environment at home to avoid digital eye strain.
Digital eye strain is a group of eye problems that can happen after staring at a screen for too long. The symptoms include blurry vision, headaches, and tired, dry eyes. It happens because we blink less often when using screens. Blinking is important because it keeps the surface of the eye moisturized. Extended reading, writing, or other intensive work can also cause eye strain.
“The good news is that looking at a computer, tablet, or smartphone for long periods of time will not cause permanent damage,” said Dianna Seldomridge, MD, clinical spokesperson for the American Academy of Ophthalmology. “As we’ve all experienced, staring at a screen for too long can cause some uncomfortable symptoms. But there are some simple changes you can make to ease the discomfort.”
5 Things You Can Do
Take habitual breaks. Practicing the 20-20-20 rule will help you remember to blink. Set a timer on your phone or watch to remind you to look 20 feet away every 20 minutes for 20 seconds. This can be as simple as looking away from your computer screen or out the window. If you’re not in the middle of a Zoom call, you can also just shut your eyes for 20 seconds.
- Practice eye ergonomics. Sit 18 to 25 inches away from your computer screen, about arm’s length. Adjust screen brightness and contrast so that it feels comfortable. Also, position the screen so your eyes gaze slightly downward, not straight ahead or up.
- Use artificial tears. Eye drops will help keep your eyes moist and relieve the discomfort of dry eye. These can be bought over the counter without a prescription.
- Consider using a humidifier. A humidifier will add moisture to the air and minimize dry eye. This is especially good for people who live in cold areas and use heaters often.
- Consider prescription computer glasses. If you have trouble seeing your screen, ask your doctor about computer glasses. These progressive lenses are specifically designed for focusing on computer screens, which are usually positioned about 20 to 26 inches away from the face.
- Skip the blue light-blocking glasses. The American Academy of Ophthalmology doesn't recommend blue light-blocking glasses because there is no scientific evidence that blue light coming from a computer screen causes digital eye strain or eye damage.
Take proactive steps to reduce eye strain and injuries. Our eyes are our windows to the world and allow us to see everything we love. If symptoms continue after trying these tips, see your ophthalmologist.
About the American Academy of Ophthalmology: The American Academy of Ophthalmology is the world’s largest association of eye physicians and surgeons. A global community of 32,000 medical doctors, we protect sight and empower lives by setting the standards for ophthalmic education and advocating for our patients and the public. We innovate to advance our profession and to ensure the delivery of the highest-quality eye care. Our EyeSmart® program provides the public with the most trusted information about eye health. For more information, visit aao.org.
