As the colder temperatures continue to keep us in hibernation mode, many of us are probably still spending more time indoors, often glued to our screens no doubt – whether for work, entertainment, or online shopping (one of my personal fav!). This rise in screen time not only heightens the risk of digital eye strain but can also affect our overall well-being, resulting in headaches and even back pain. To ensure you stay healthy during this chilly period before the arrival of spring, here are some practical tips:
For your vision…
1. Follow the 20/20/20 Rule
Prolonged screen use can cause eye fatigue. To alleviate this, adopt the 20/20/20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple practice relaxes and works the eye muscles. Don’t forget to blink, because we naturally blink less when we are staring at the screen.
2. Ensure Proper Lighting
Working in a well-lit environment minimises the contrast between the screen and the surrounding area, reducing eye strain. Position your screen to avoid glare from windows or overhead lights, and consider using a desk lamp with adjustable brightness.
For our overall health…
1. Chair Selection and Setup: This one is for when you are working or playing games online. Choose a chair that supports your spine’s natural curves. Adjust the seat height so your feet rest flat on the floor, with your thighs parallel to the ground. Ensure the backrest provides adequate lumbar support.
2. Desk Arrangement: When you are working or gaming, adjust your computer monitor to eye level and ensure it’s approximately an arm’s length away. This arrangement allows you to maintain a neutral head position, reducing the need to tilt your head forward or backward, and helps keep your eyes at an optimal distance from the screen, therefore minimising neck strain and eye strain.
This one is for all online shopping enthusiasts like myself…
1. Avoid laying down whilst doing online shopping: Using devices while lying down, especially on your stomach, can lead to several issues for our bone and muscle system, known as musculoskeletal. Lying on your stomach or side can result in awkward neck and back positions, leading to muscle fatigue and pain.
2.Visual Strain: Holding devices at improper/ strange angles can cause eye strain, as this may not be the normal way we look at an object. It can cause discomfort to our vision, which can lead to headaches.
3.Postural Issues: Prolonged use of devices in non-ergonomic positions may contribute to forward head posture and rounded shoulders, which can cause long-term musculoskeletal problems.
By incorporating these few simple steps into your daily routine, you can help protect your eyes and the overall health of your body from the increased indoor time that often comes in the cold winter season. Remember, your eyes and body are invaluable —taking steps to care for them daily can prevent bigger problems tomorrow. When the weather gets warmer, don’t forget to enjoy the great outdoors which is actually really good for not just your mind and body but our eye health. To look at things in the distance is actually one of the best thing we can do for our vision.