How to Care for Your Eyes While Working Remotely

Remote work had already been growing in popularity in recent years, but the coronavirus pandemic caused its incidence to skyrocket.

As this type of work primarily involves the use of screens, eye care is essential. Keep reading to learn what precautions you should take to protect your eyes while working remotely.

What is remote work?

Remote work can be defined as the practice of working at a place outside a business’ office or production facilities.

It can be done using cellphones, tablets, computers, or other information and communication technologies. Accordingly, many polls have found that adults spend an average of over 10 hours in front of a screen every day.

Studies have also discovered that we blink less often when we read or watch on a screen, causing the eyes to become dry and irritated. This results in eyestrain or eye fatigue, a condition that can trigger headaches, blurry vision, and other discomforts.

Fortunately, there are simple strategies you can adopt during the day to reduce constant screen exposure and prevent eyestrain:

Take breaks

Specialists agree that it is very important to take frequent breaks while working remotely. The usual recommendation is to take a 15-minute break every hour and a half or two hours, but another break strategy has recently become popular: the 20-20-20 rule.

What is it? Every 20 minutes, take a 20-second break and focus on something 20 feet (6 meters) away.

During these breaks, you should also consciously try to blink, as working in front of a screen reduces blinking frequency from 15 a minute to 5, and do gentle movements, such as stretching the arms, legs, and shoulders, to promote blood flow.

Another key tip involves lunchtime. During remote work, eating in front of a screen can seem more efficient or like an opportunity to save time, but the truth is that your eyes and brain will thank you if you take a break.

This not only prevents eyestrain but also helps you relax and gain a better perspective on what you’re doing.

Get in the right position

We spend a lot of time sitting in front of a screen while working remotely, so proper posture and positioning are key.

Make sure that the computer is at least one arm’s length from your face. And remember that:

• Your elbows should be close to your body, at an angle between 90 and 120 degrees.
• Your thighs and hips should be parallel to the floor, well supported, and, if possible, on a cushioned seat.
• The height of your seat should allow you to comfortably rest your feet.
  
• Keep your spine straight and try not to lean toward the screen.

Other tips

Maintaining good posture while working remotely and being conscious of the need for frequent breaks are key to preventing eyestrain, but there are other factors you should keep in mind:

• Screen position: Experts recommend tilting the screen approximately 20 to 25 degrees below eye level.
• Lighting: Make sure that natural light does not cause reflections on the screen, as these overexert the eyes. What’s more, do not work in dark environments that interfere with your peripheral vision.
• Screen alternatives: Meetings often involve video calls, which can tire out your eyes. You can always try avoiding this method and having a phone call instead. This tip also applies to writing—instead of using the computer, try a traditional pen and paper.

Remember to visit the doctor

The eyes are often said to be the windows to the body, so it’s important to keep these windows healthy.

Besides following the above tips, don’t forget to schedule annual eye exams with your doctor, even if you have good vision and don’t have eyestrain or eye problems.

An eye exam can not only determine the condition of your blood vessels and nerves, but also detect any condition early, when it’s easier to treat.

The benefits aren’t just limited to identifying vision problems. During an eye exam, an eye doctor can detect other health problems, such as high blood pressure, autoimmune disorders, sexually transmitted diseases, and cancer.

Sources: American Academy of Ophthalmology; National Library of Medicine; Centers for Disease Control and Prevention; Mayo Clinic; National Eye Institute.