Many people experience dry, tired eyes after long hours at work, especially if they use digital screens frequently. Whether you're in an office, a classroom, or working remotely, environmental factors like air conditioning, heating, and prolonged screen use can take a toll on your eye health.
At Southern Eye Care Associates, we want to help you protect your vision and maintain eye comfort throughout your workday. Since March is Workplace Eye Wellness Month, it's the perfect time to adopt simple habits that can make a big difference.
1. Follow the 20-20-20 Rule to Prevent Digital Eye Strain
Staring at a screen for hours can cause digital eye strain, leading to dryness, headaches, and fatigue. The 20-20-20 rule is an easy way to give your eyes a break:
- Every 20 minutes, look at something 20 feet away for at least 20 seconds.
This simple habit helps reduce strain by encouraging your eyes to refocus and blink more often.
2. Keep Your Eyes Hydrated
Dry indoor air, especially from heating or air conditioning, can evaporate the moisture in your eyes. To prevent this:
- Blink more often – Many people blink less while staring at screens. Make a conscious effort to blink regularly.
- Use artificial tears – If your eyes feel dry, lubricating eye drops can provide instant relief.
- Stay hydrated – Drinking plenty of water throughout the day helps keep your eyes and body hydrated.
3. Adjust Your Screen Settings
Your screen’s brightness, contrast, and position can impact eye strain and dryness. Try these adjustments:
- Reduce brightness – Match your screen brightness to the surrounding light.
- Increase text size – Avoid squinting by making text easier to read.
- Use a blue light filter – Many devices have built-in night mode settings that reduce blue light exposure.
Proper screen positioning also matters. Your monitor should be about an arm’s length away and slightly below eye level to reduce strain.
4. Improve Your Workspace Lighting
Harsh overhead lighting or glare from windows can make eye strain worse. Try these simple lighting adjustments:
- Use indirect lighting – Avoid direct overhead lights or harsh fluorescents.
- Reduce glare – Position your screen to minimize reflections from windows or lamps.
- Consider a desk lamp – Soft, warm light can reduce strain compared to bright, white lighting.
5. Take Regular Breaks & Move Around
Sitting and staring at a screen for long hours not only affects your eyes but also leads to overall fatigue. Incorporate short breaks into your routine:
- Take a break every hour – Stand up, stretch, and walk around to refresh your body and eyes.
- Do eye exercises – Roll your eyes, look around, or gently massage your temples to relieve tension.
- Try palm resting – Rub your hands together and gently place your warm palms over your closed eyes for relaxation.
Protect Your Vision with an Eye Exam from Southern Eye Care Associates
Your eyes work hard every day, so it’s important to give them the care they deserve. By making small adjustments to your workspace and daily habits, you can prevent dry eyes, reduce fatigue, and maintain long-term eye health.
Need an eye exam or relief from persistent dry eye symptoms? Schedule an appointment with Southern Eye Care Associates in Oak Hill.