How to save vision when working at a computer

Recently, the number of people working at a computer is growing exponentially. More and more professions involve the continuous presence of a person in front of a computer monitor. What to do in this case? How to maintain vision in such severe conditions?

Why does a computer harm our eyes

Flickering glare, the continuity of viewing one picture, stillness - all this affects the state of our vision and the body as a whole. Computer vision syndrome can manifest with tearing, fatigue, and burning eyes. In this case, vision becomes blurred, a person sees white and black spots when he looks away from the monitor. All this is accompanied by headaches, pain in the neck and spine, eyes become red and irritated. If the working and resting conditions are not observed, this condition can lead to a deterioration in the sharpness of vision. To avoid this, you need to follow some rules.

Take breaks!

Being constantly at the computer, our eyes experience tremendous stress. The lens strains and gets used to form a vision in which you need to look only in front of you. Gradually, the muscles of the eyes, which are responsible for focusing distant vision, weaken and atrophy as unnecessary. That is why most people working at a computer suffer from myopia.

Every 45-50 minutes when working at a computer, you need to get up, walk around the room a bit, look out the window, at least 30 seconds. This allows the lens to stretch slightly and not be in the same position. However, remember that taking a break is not to move away from the monitor and climb on social networks in the phone. Using gadgets is equivalent to working at a computer. Go to the toilet, pour flowers, drink a cup of coffee, do other types of work - most importantly, you need to interrupt regularly. For lunch, do not sit at the monitor - it is better to take a walk in the fresh air. At the same time, you can do light exercises - raise and lower your legs under the table, be sure to make the neck tilt, stretch your shoulders and arms.

Gymnastics for the eyes

Several times during the work day, you need to do gymnastics for the eyes. This is the most realistic way to protect your eyesight from deterioration.

1. Squint and widen your eyes. Repeat the exercise as many times as possible in 30 seconds.
2. Pupils move as much as possible up, down, right and left. Do not turn your head at the same time.
3. Select an item on your desktop and fix your gaze on it for 5 seconds. After that, look at distant objects, preferably a tree or a building outside the window. Look at it also for 5 seconds. Repeat exercise 6-8 times.
4. Draw with your eyes the horizontal figure eight in the air. Remember, the figure eight should be as large as possible, and the circles should be even and without cuts.
5. Close and open one eye one by one and examine distant objects with one eye.

These simple exercises can even be done in the workplace — your colleagues will not notice it.

Workplace organization

For a person who is forced to sit at a computer all the time, it is very important to create a convenient and ergonomic workplace. The monitor should be slightly below eye level - this is considered the optimal position. Between the eyes and the monitor should be the distance of one outstretched arm. The chair should be comfortable - so that the back supports the spine, there is a right angle between the elbow and forearm so that the seat does not cut into the knees from the back.Therefore, it is very important that the chair is adjustable - so you can adjust its parameters for yourself. If you work at dusk, you need to turn on low light. But if, on the contrary, in sunny weather, the monitor should be turned away from the window so that the sun glare does not distract you from work.

Before working on the computer, adjust the brightness and contrast of the monitor. Brightness should be average - no need to set high values. The contrast is higher - the sharpness of your vision depends on this. All settings should be individual, depending on how you are comfortable working. Avoid vibrant colors and working with text on similarly colored backgrounds. For example, you do not need to write in red letters on a pink background - the colors should be opposite.

How to save vision while working at a computer

There are several other recommendations that will help you preserve visual acuity.

1. Twice a year, drink a course of vitamins for the eyes, allowing them to preserve their health. Very useful for eyes, fish oil. In addition, once a year go to an appointment with an optometrist to check your vision.
2. Eat more blueberries - this is the best product for eye health.
3. Work at the computer in special anti-glare glasses - they protect your eyes from flickering. In them, your eyes will be less tired.
4. Take regular breaks and look at the monitor and through the window through special glasses with small holes. Such glasses perfectly affect vision - they train the lens to focus on distant and near objects. By the way, such glasses significantly improve the sharpness of vision, without any glasses and lenses.
5. If you wear lenses, talk with your doctor about how best to use your computer. If you have myopia, it is better to remove the lenses and work at the computer with glasses with smaller diopters. In addition, observe eye hygiene - change the lens fluid in the container on time, wash and disinfect the lenses regularly, replace them with a new pair after the expiration date, do not sleep in the lenses, wear them only with clean hands.
6. Eye health also depends on nutrition. Eat more fish, walnuts, pumpkin, dairy, eggs, and herbs. This will make up for the lack of vitamins your eyes need.
7. When working at a computer, blink more often. You can simply turn away from the monitor and blink for a few seconds. This will protect your eyes from excessive dryness, pain and burning.
8. If the room is very dry air - it harms the state of your eyes. Install a humidifier or at least an aquarium to keep the air moist. In addition, you need to configure the technique so that the air conditioner or heater does not blow directly into your face - while the mucous membrane of the eye dries instantly.
9. If you are working on the screen with images, it is very important to have a large diagonal of the monitor so as not to peer intently at every little thing.
10. There are special anti-glare filters on sale that stick like a film to a computer monitor. This will protect you from flickering glare.
11. Install on your computer a program that reminds you every 45 minutes that it is time to look to the side and focus your attention on a distant subject.

Follow these simple rules so that even in a busy workflow, do not forget to look after your eyesight.

Working at a computer does not mean at all that in a few years you will have to wear glasses and correct your eyesight. With proper organization of the workplace and time, eye problems can be avoided. Take care of your eyesight, it is often impossible to recover the lost.

Video: computer and vision