Whether in the office, working from home or at home in your free time, screens accompany us through a large part of the day. Especially during the colder months, we often spend more time indoors and, in addition to working at a computer, are more likely to use smartphones or tablets in our free time. Dry, tired or irritated eyes can be the result. Find out how to make everyday digital life more comfortable for your eyes and what matters during longer periods of screen use.
Why screen work can strain the eyes
Working at a screen for long periods places considerable demands on our eyes. Over several hours, they have to focus at a relatively short distance, which can become tiring over time.
Especially during concentrated screen work, we may blink less frequently. As a result, the tear film is distributed less evenly across the surface of the eye, and the eyes may feel dry or irritated.
Unfavourable lighting conditions, text that is too small or vision correction that is not optimally adjusted can also make seeing more strenuous.
Such symptoms do not automatically mean that your eyesight has permanently deteriorated. Instead, it is worth taking a closer look at the conditions at your workplace.
The right screen setup makes a difference
An ergonomically arranged workstation can help to avoid unnecessary strain.
Make sure your monitor is positioned at a comfortable distance. At many computer workstations, around 50 to 80 centimetres is a useful guideline. The ideal distance depends, among other things, on the size of the screen and the font displayed.
The top edge of the screen should be approximately at eye level or slightly below it. This allows you to work with your gaze slightly lowered without having to keep your head raised.
Font size also deserves attention. Text should be easy to read without having to lean forwards or squint.
Distracting reflections can often be reduced by positioning the screen at an angle to the window. You should also adjust the screen brightness to the surroundings so that there are no unpleasant differences in brightness.
Dry eyes? Indoor air also plays a role
The cause of tired eyes is not always the screen itself. Especially in autumn and winter, the indoor climate can also influence how comfortable your eyes feel while working or relaxing at home.
When the heating is on, indoor humidity can drop. Dry indoor air or ventilation directed straight at the face can encourage evaporation of the tear film.
Regularly airing the room and maintaining a comfortable room temperature can help improve the indoor climate. Also make sure that fan heaters or air conditioning are not permanently directed at your face.
Conscious blinking can also be easily integrated into everyday life. For example, when switching between two tasks, gently and fully close your eyelids a few times. This supports the natural distribution of the tear film across the surface of the eye.
If dry eyes occur more frequently, suitable moisturising eye drops may be an option. If necessary, seek advice from an ophthalmologist or pharmacist when choosing a product.
Make conscious use of short screen breaks
When working with concentration for long periods, it is easy to forget to look away from the monitor.
Regular short breaks can help reduce prolonged near-focus work. It can be particularly pleasant to deliberately look into the distance from time to time.
You do not need to leave your workstation for long to do this. Simply looking out of the window or taking a short break between two tasks can often be easily integrated into your routine.
A popular guideline is the so-called 20-20-20 rule: After around 20 minutes of screen work, look at a point at least six metres away for approximately 20 seconds.
Short walks to the printer, a conversation with colleagues or a brief walk during a break also provide opportunities to interrupt screen work.
Above all, it is important to schedule such breaks regularly and not immediately switch to your smartphone.
When your glasses do not suit your workstation
Appropriate vision correction can make working at a screen considerably more comfortable.
Especially during prolonged screen work, glasses designed for distance vision or ordinary reading glasses may not be optimally suited to the required viewing distance.
Varifocal glasses are also not equally suitable for every screen position. Some people unconsciously adopt an unfavourable head position in order to view the monitor through the appropriate part of the lenses.
If you notice that you frequently lean forwards, raise your head or still have difficulty reading text despite wearing glasses, it may be useful to have your vision correction checked.
Depending on your work, special computer glasses may be suitable.
Correctly fitted glasses do not make your eyes weaker, by the way. Rather, they help compensate for existing vision problems and make everyday life more comfortable.
Nutrition is also important for our eyes
In addition to external conditions at the workplace, a balanced diet plays an important role in the normal function of our eyes.
Different vitamins and minerals perform different functions. In particular, vitamin A, riboflavin (vitamin B2) and zinc contribute to the maintenance of normal vision.
Vitamin A is found, for example, in foods of animal origin. Plant foods such as carrots, spinach and kale contain beta-carotene, which the body can convert into vitamin A as needed.
Riboflavin is found in foods including dairy products, eggs and wholegrain products. Zinc is found, for example, in pulses, nuts, meat and cheese.
The carotenoids lutein and zeaxanthin are also interesting components of our diet. They occur naturally in various green vegetables and are also present in the macula, the area of sharpest vision on the retina.
A varied diet with different types of fruit and vegetables as well as other nutrient-rich foods provides a good foundation for daily nutrient intake.
Eye Vitamins from Fairvital
Anyone who would like to supplement their diet according to their individual needs can find Eye Vitamins with 60 Tablets at Fairvital.
The product combines various vitamins and minerals with selected plant compounds and carotenoids. These include vitamin A, riboflavin, zinc as well as lutein and zeaxanthin from marigold extract.
While vitamin A, riboflavin and zinc contribute to the maintenance of normal vision, vitamin C and vitamin E contribute, among other things, to the protection of cells from oxidative stress.
Fairvital Eye Vitamins therefore combine various nutrients in a versatile formula. Whether additional supplementation is appropriate depends on your personal diet and individual needs.
A balanced diet and a health-conscious lifestyle remain important foundations for everyday wellbeing.
Pay attention to the signals from your eyes
Occasionally tired or dry eyes are not unusual during prolonged screen work. Nevertheless, it is worth taking recurring symptoms seriously.
If your eyes regularly burn, you experience blurred vision more frequently or seeing increasingly feels strenuous, an eye examination can help identify possible causes.
Sudden changes in vision, severe eye pain or newly occurring flashes of light, on the other hand, should be assessed medically without delay.
Conclusion: Small changes for a more comfortable screen routine
Long periods of screen use cannot always be avoided in everyday working life. This makes it all the more important to create the most comfortable working conditions possible.
A well-adjusted monitor, regular changes of focus, comfortable indoor air and suitable vision correction can help reduce unnecessary eye strain.
A varied diet also contributes to a conscious intake of important nutrients.
You do not have to change all your habits at once. Often, it is enough to start with small adjustments and find out what feels good for you in everyday life.
Because giving your eyes regular attention creates good conditions for a more comfortable everyday screen routine.
Discover the suitable Fairvital Eye Vitamins:
Eye Vitamins - 60 Tablets with Vitamin A, Riboflavin, Zinc, Lutein and Zeaxanthin
