How to protect your eyes when working at a computer

Screen work

Working at a computer screen has become an unavoidable part of many people’s jobs. Most people can probably relate to the feeling of tired, dry, irritated eyes after a long day in front of the screen—perhaps even blurred vision, double vision, neck tension, headaches, or even migraine attacks.

When it comes to computer work, there are several factors to consider. 

First and foremost, consider the setup of your workstation, particularly the placement of the monitor. It is generally recommended that the top of the monitor be at eye level and that the monitor be tilted outward by about 10 degrees so that your line of sight is perpendicular to the screen.

A treat for the eyes

It is also important to create a calm environment for your eyes when working at a screen—sharp contrasts in light, in particular, can strain the eye muscles and cause unnecessary muscle tension. Ideally, position yourself with your side to the window to avoid backlighting and reflections on the screen; avoid sitting in direct sunlight and minimize shiny surfaces to reduce reflections from the surroundings.

Having trouble with eye strain from computer work? Computer glasses might be the solution!

If you continue to experience discomfort while working at a computer screen, you may want to consider getting computer glasses.
Our vision changes over the course of our lives, and most people over the age of 40 will need computer glasses when working at a screen, as the lens becomes stiffer and has a harder time focusing on close objects.

Computer glasses may also be a good option for you if you already wear contact lenses or eyeglasses, since those are typically designed for varying distances as you move around during your daily activities—not for your specific workstation and the very close focus required for computer work.

If you spend a lot of time working on a screen in the evening, it may be beneficial to get blue-light-blocking glasses. The blue light emitted by computer screens, tablets, cell phones, and other devices can disrupt the production of melatonin, our sleep hormone, and thereby reduce sleep quality if we are exposed to it in the hours leading up to bedtime. 

In Denmark, you are entitled to an eye exam and computer glasses paid for by your employer. Many companies have a partnership agreement with an optician or www.danskerhvervsoptik.dk, where you fill out a request form to take with you to the optician.
So if you can relate to dry, tired eyes or persistent physical discomfort such as headaches, fatigue, or neck pain, check your company’s policy so you can get the right help. 

Whether or not you need computer glasses, spending a lot of time working at a screen can cause eye strain. A helpful tip from the Danish Eye Association is the 20-20-20 rule! Every 20 minutes, look away from the screen for 20 seconds at something 20 feet (6 meters) away.