If you’re a digital nomad, chances are you spend a lot of time working on your computer. And if you’re not taking the necessary precautions to protect your eyes, you could be putting yourself at risk for eye strain. This article will discuss tips for preventing eye strain while working on your computer. Follow these simple steps, and you’ll be able to keep your eyes healthy and happy!
What happens to your eyes during Eye Strain?
When you overuse your eyes, they can become tired and irritated. This is especially true if you’re looking at a computer screen for long periods. The muscles in your eyes can become strained, and the tiny blood vessels that supply them with oxygen can become constricted. This can lead to several symptoms, including:
- Headaches
- Neck and shoulder pain
- Blurred vision
- Dry eyes
- Difficulty focusing
- Eye fatigue
If you experience any of these symptoms while working on your computer, it’s essential to take a break and give your eyes a rest.
Causes of Eye Strain
There are a few different things that can cause eye strain. These include:
- Extended periods spent looking at a computer screen.
- Improper lighting
- Glare from a bright screen or window
- Incorrect monitor settings
How to Prevent Eye Strain
Now that we know what can cause eye strain let’s discuss how to prevent it. You can do a few simple things to reduce your risk of developing this condition.
- 20/20/20 rule: The first and most important thing for the 20/20/20 rule is to take breaks. Every 20 minutes, look away from your screen and focus on something 20 feet away for 20 seconds. This will help reduce the strain on your eyes and give them a chance to rest.
- Adjust your lighting: Make sure your workspace is well-lit, and there’s no glare from your monitor or a nearby window. If you need additional light, try using a desk lamp instead of overhead lights.
- Use artificial tears: If your eyes feel dry or irritated, use artificial tears to lubricate them. This can help reduce the symptoms of eye strain and make it more comfortable for you to work on your computer.
- Blink frequently: It might sound strange, but blinking helps keep our eyes healthy by keeping them lubricated. If you are blinking less often when working on the computer, make a conscious effort to blink more frequently.
Simple changes digital nomads can make to reduce their risk of developing eye strain.
Every digital nomad knows that working on a computer for long periods is just part of the job. But that doesn’t mean you have to sacrifice your eye health in the process. You can make many simple lifestyle changes to reduce your risk of developing eye strain. These include:
- Rethinking your work schedule: Consider breaking up your workday into shorter chunks of time. Managing your time better will allow your eyes to rest between periods of intense focus. In addition, avoid working late into the night when your eyes are tired.
- Check your monitor settings: Take a few minutes to adjust your computer screen’s brightness, contrast, and font size. These simple changes can make a big difference in how easy it is for your eyes to read the text on the screen.
- Practicing good posture and ergonomics when using your computer: This means keeping your back straight, shoulders relaxed, and neck in line with your spine. With a proper ergonomic setup, you’ll be less likely to experience neck and shoulder pain, which can lead to headaches.
- Use night-mode or blue-light filtering software: These programs help reduce the amount of blue light emitted by your computer screen. Blue light can cause eye fatigue and make it more difficult to sleep at night. Many apps like web browsers and operating systems have built-in blue-light filtering features you can turn on, or you can download a separate program like f.lux.
Home remedies for eye strain
In addition to making lifestyle changes, there are a few home remedies you can try to relieve eye strain. These include:
- Applying a warm or cool compress to your eyes. This can help soothe tired muscles and relieve pain.
- Massaging your temples and the area around your eyes. This can help reduce tension headaches.
- Sleeping with an eye pillow or gel mask to reduce puffiness and inflammation.
- Practicing some simple eye exercises. These can help improve blood circulation and reduce strain on your eyes.
Foods that promote eye health
Certain foods you can eat to promote better eye health and reduce your risk of developing eye strain. These include:
- Salmon, tuna, and other oily fish: These are rich in omega-three fatty acids, which have been shown to protect against age-related macular degeneration.
- Leafy green vegetables: These are packed with vitamins A, C, and E, which are essential for eye health.
- Eggs: Eggs contain lutein and zeaxanthin, two nutrients shown to reduce the risk of cataracts and macular degeneration.
- Citrus fruits: Oranges, lemons, and grapefruits are all excellent sources of vitamin C, which can help reduce the risk of cataracts.
- Nuts and seeds: These are a good source of zinc, a mineral that helps protect against age-related vision loss.
Consider incorporating some of these eye-healthy foods into your diet to help reduce your risk of developing eye strain.
Final thoughts
Digital nomads must take precautions to protect their eyes from the strain of long hours in front of a screen. The best way to prevent eye strain is by making minor changes to your work habits and ergonomics and using some simple home remedies. In addition, you can also improve your eye health by eating foods rich in omega-3 fatty acids, vitamins A, C, and E, and zinc. So make sure you’re incorporating these nutrients into your diet if you want to keep your eyes healthy and reduce your risk of developing eye strain.
