1. Adjust the brightness and contrast of the monitor
A screen that is too bright or too dim tires the eyes. Therefore, it's advisable to review the screen settings to minimise eye strain throughout the day. "Newer computers offer the option to select a night light from the settings, which makes the screen warmer. This may be unfamiliar at first, but you'll quickly adapt to the night light, and it's much more beneficial for eye health than the usual blue light from the monitor," recommends the RIT computer workstation administrator.
"Most browsers and applications also have a dark mode option, which makes the background black and the text white. Using this helps to relieve eye strain because you don't have to look at bright white backgrounds as much during the day," explains Otsus.
2. Proper lighting at the workstation
The workstation should be adequately illuminated. Excessive or insufficient light can strain the eyes. "Natural light is always the best - if you can work near a window, it's worth doing so. If this isn't possible, consider using additional lighting such as a desk lamp in darker areas," says Peever.
"It's also important to ensure that the screen doesn't reflect too much. Choose a computer and monitor with anti-reflective screens," adds Otsus.
3. Take breaks
"Breaks should be taken regularly to rest the eyes. I recommend keeping in mind the 20-20-20 rule - every 20 minutes, look at something 20 feet (about 6 metres) away for 20 seconds. It's especially beneficial to look out of a window regularly, as it gives the eyes a break," says Otsus.
4. Ensure ergonomic work posture
Ensuring ergonomic conditions in the workplace is crucial to minimise negative impacts on our health from working with a computer. "The height of the monitor should be such that the head and neck are in a natural position, with the chin not constantly raised or the head tilted forward," says RIT's Chief Specialist of Document and Employment Relations Management. "Additionally, it's important to move enough during the workday. Our bodies are designed for movement, and any prolonged posture is not good for the body," she adds.
The monitor should be approximately 50-70 cm away from the eyes. "The exact distance depends on the size of the screen. It's important to ensure that the text is large and clear enough for comfortable reading," adds Otsus.
5. Use glasses
In addition to prescription glasses, there are also blue light glasses available for working with computers. "These help reduce eye strain," says Peever. "It's important to understand that any negative effects won't occur overnight but will develop over time. Therefore, it's advisable to use these glasses even if you don't feel an immediate need," she adds.
6. Do eye exercises
Experts have compiled various exercises to alleviate eye strain. "For example, it's recommended to cover your eyes with your palms to relax them. Additionally, you can blink your eyes lightly and quickly 15 times to relax them, then close your eyes and rest for 20 seconds. This exercise should be repeated 2-3 times. There are many different eye exercises available, so it's worth searching the internet and trying them out," suggests Peever.
7. Use eye drops if necessary
A common complaint among computer users is dry eyes, which can cause significant discomfort and hinder work. "Various eye drops can help with such problems; it's worth seeking advice from a pharmacy to find suitable ones. It's also important to consider preventive measures, such as eye exercises - these should be done even if complaints have already arisen," says Peever.
8. Regularly visit an eye doctor
"The eyes are an irreplaceable resource; it's everyone's responsibility to take care of them," emphasises RIT's Chief Specialist of Document and Employment Relations Management. "Therefore, it's essential to regularly visit an eye doctor. RIT, like most employers, has an eye doctor as part of its occupational health service, which means that at least there, the health of the eyes can be checked, and the doctor can also provide advice on maintaining eye health," Peever concludes.
The State IT Centre procures computers and monitors for its services and other public sector institutions. "Although much of maintaining eye health is up to the users themselves, the computers and monitors we procure are designed to minimise harm to the eyes," Otsus illustrates, showing how employers can contribute to the well-being of their employees' eyes.
