9 tips to protect your eyes if you stare at screens all day

Sitting long hours in front of screens is a part of my daily experience  , if you sit for hours in front of your computer or mobile you will face many problems especially your eyes, so I am conveying these tips from my humble experience as well as some scientific sources of course and i hope to be useful tips.

At First, sitting in front of a computer screen for more than an hour was causing severe stress and red to my eyes that I couldn't finish what I started, which usually takes several hours and then I learned several things about dealing with a computer screen to make a big shift and a large increase in The hours I can sit in front of a computer screen, which connects directly to my work for long, indefinite periods.

Studies indicate that stress and other disturbing visual symptoms occur in 50-90 % of those who work in computer-related jobs. These problems can range from physical exhaustion, low productivity and an increase in the number of work errors, to harassment such as tremors and continued. The following are 10 easy steps that you can do to reduce the risk of stress and other common symptoms of vision due to computer usage.

1-configure your screen Brightness and contrast

Make screen brightness as low as possible

This advice is the most important that can be given to you in this field,

 what is the most annoying thing that bothers you when you look at screens?
It's the bright light, of course, Books don't hurt our eyes as much as screens, this is because we're looking at the source of light directly and it's exhausting, it's the same effect we feel when we look at the sun or even a lamp.

After reducing brightness at first you feel the screen is dark, it will bother you, but after a while, you will get used to it, and the number of hours you can spend in front of the computer without your eyes affected, I promise,  will increase. the only flaw is that people around you will start to wonder how could you see details in a dark screen like this, tell them that you are a superhero :).

2-configure screen color temperature

Adjust screen color temperature. It's a technical term used to describe the color of visible light. The Blue Light is the highest energy in the visible light spectrum, which means more eye strain compared to less energy, such as yellow, orange and red. the reddish the temperature of your screen, the lower the amount of blue light emitted from it.

There's something else about the blue light, a research has talked about its bad effect on getting into sleep, so looking at a screen that emits blue light for a long time at night is bad for your sleeping habits.

You can adjust the color temperature to get rid of the blue through your computer screen settings or using an app like f. Lux is a smart application that controls the color of the color and the timing in your country.

3-Make light above you and not in front of you

There is no point in making the lights fall on your eyes at all, if the source of the light is in front of you, it will overwhelm your eyes even if you don't look at it directly, and if it's behind you, use the roof lamps or side lamps to get light without direct reflections on your eye lens.

4-don't make the lighting around you too bright

If the lighting in the place is so bright, you will get an eye strain because of the reflection on the rooftops and the walls around you, the medium-intensity lighting and avoiding direct sunlight reflections by using curtains or any other means is the best option.

5-Never work in the darkness... Never!

In order not to hurt your eyes, the margin between the lighting of the screen and the ambient light should not be wide, don't make computer screen or the phone screen your only source or the strongest source of light, your eyes won`t even last few minutes before getting red and hot.

6- use bigger icons and fonts

If you're using windows, you can adjust the size of the text and the color by going to a list, opening the control panel and selecting the offer. Here you can also set the accuracy of the screen brightness on the best visual comfort.

You can adjust the size of the text when using internet, Firefox, and other browsers, too. For example, in Firefox, you can enlarge the whole web page using the keyboard command on ctrl + several times as you want, while ctrl+ 0 makes everything normal size again. (- makes everything smaller. ).

Many Smartphones allow you to adjust the size of the text. For example, on Iphone, you can simply open the menu settings, then choose a year, then reach, and then a big text. Here you can choose a new font size for basic applications such as mail, feedback and calendar.

7- examine your eye 

An Eye scan is the most important thing you can do to prevent or treat problems in the vision because. According to the National Institute for occupational safety and health (Niosh), computer users should do an eye exam before starting a permanent work on the computer and then once a year thereafter.

During the examination, make sure to tell the eye doctor how many times a computer is used at work and home. Measure the distance between your eyes from the screen when you sit on your computer and tell your doctor

8- Use 20-20-20 exercise

 Blink many times to hydrates your eyes  , When working on a computer, the blinking rate is much lower - about a third often as they usually do - and many blinking during computer work are only partial closure, according to studies.

Tears evaporate faster when your blinking rate is lower and this can cause the dry eye. The air in many dry office environments can increase the speed of your tears, where it becomes an eye for the line.

If you suffer from the symptoms of dry eye . ask your ophthalmologist about using artificial tears for use during the day.

To Reduce the risk of dehydration while using the computer, try doing this exercise: Every 20 minutes, blink 10 times by closing your eyes as if you're preparing to sleep (very slowly). This will help the your eyes.

One of the reasons for eye strain is to focus on the screen for a long time and to treat this case there's an eye workout.

After every 20 minutes you spend in front of your computer screen,  Stare at something about 20 feets away for 20 seconds. This exercise helps to relax eye muscles and reduce the fatigue and stress of the eye .

9-take many breaks

 Doctors say that taking breaks from time to time has a positive effect on productivity , on long-term working without breaks causes eye fatigue and loss of focus, which will affect productivity negatively as well .