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While the pandemic is over, working from home remains the new norm for many of us. Whether full-time or part-time, working from home has many advantages, but it also presents some challenges, including potential effects on our vision. The frequent use of phones and other mobile devices for reading, texting, and games further exacerbates the strain caused by work tasks. Let’s look at the effects of prolonged screen time on eye health and how to reduce digital eye strain affecting remote workers.
Increased Screen Time
An often-cited study reported that the average office worker spends 1,700 hours annually in front of a computer screen. That was before the widespread shift to remote work, the advent of Zoom and other online meeting platforms replacing classrooms and conference rooms, and streaming services replacing entertainment outside of the home.
With remote work and mobile devices, digital screen usage has not diminished in the last couple of years. The average American now spends more than 7 hours looking at internet-connected screens daily, according to the latest data. This prolonged screen time is creating a societal side-effect of the COVID-19 pandemic: an upsurge in digital eye strain symptoms in people of all ages.
Heavy screen users can experience different signs of digital eye strain. However, the most common symptoms are either extra-dry or watery eyes, difficulty refocusing when switching from one distance to another, itchiness, headaches, and blurred vision. All of these symptoms can affect productivity.
What Causes Eye Strain?
Digital eye strain, aka computer vision syndrome, is similar to repetitive motion injuries like carpal tunnel syndrome. Prolonged focusing can cause visual fatigue in our eye muscles. The glare and luminescence from a computer screen make it harder to focus on than reading papers or books.
There are two ways eyes are affected by excessive computer screen time: your binocular vision and your tear function.
- Binocular vision enables you to use your two eyes together and process the images or words on a screen as one vision. Having strained eyes can result in double vision, which can create more strain.
- Every time you blink, you moisten your eyes with a thin layer of tear fluid. We normally blink about 15 times each minute, but we blink half as much during concentrated digital screen use. Blinking and regularly moistening your eyes helps keep them comfortable when using a computer screen.
How to Reduce Digital Eye Strain
Employers can support remote workers and encourage them to decrease their eye strain. Here are some ways to minimize eye strain.
A New View
One effective way to reduce computer vision issues is taking regular breaks. Encourage remote workers (along with those in the office) to implement the 20-20-20 rule to minimize eye fatigue. They should look away from the screen at least every 20 minutes, then focus on something about 20 feet away for 20 seconds before turning back to the computer or device. Changing your focus reduces the repetitive eye strain caused by staring at a screen at the same distance for hours on end.
Ergonomic Assessment
Many people working from home are not using a proper desk, office chair, or ideal lighting. Working on a couch, coffee table, or even kitchen table can result in the monitor setup exacerbating visual discomfort as well as neck and back strain. The center of the computer screen shouldn’t be too far below your straight-ahead gaze so you can avoid tilting your head when looking at the screen. Having the screen farther away than you would hold a book makes it easier for your eyes to focus.
An ergonomic assessment can help you better understand the changes needed to improve the home work environment and minimize eye strain as well as other physical discomforts. If the employee is working long hours in a less-than-ideal setting, the assessment may recommend changes to the workstation setup, lighting, monitor, and other aspects that can help. They may include equipment to optimize home workstations, such as glare screens, or changes needed to reduce an employee’s visual discomfort, such as raising the monitor or getting new glasses.
Consider developing a remote ergonomics policy and establishing check-ins with employees working from home using Zoom or photos to assess their home workstations.
Monitor
Employers should also make sure employees have a big enough monitor to see text with a minimal amount of glare. Staring at a laptop screen all day is difficult. Providing a full-size or large monitor makes focusing easier on the eyes. Also, on any monitor or screen, the brightness and contrast should be adjusted based on the room’s lighting.
Vision Checkups
Straining to focus and screen glare are other reasons for eye strain. New glasses or contacts can readily make a difference. Anti-glare coatings or specialized lenses, such as computer glasses with built-in magnification based on the distance to the screen, reduce distracting reflections. Helping employees to see their work more clearly reduces strain, which can improve productivity and eliminate errors from misreading information.
Providing comprehensive vision benefits can encourage workers to get regular eye exams. Benefits are affordable, and a prepaid plan with negotiated rates through Vision Care Direct offers value to and reduces costs for employees who need eyewear.
Conclusion
Working from home and using more digital devices is resulting in increased instances of computer vision strain. Employers need to proactively address the issue by teaching employees how to reduce digital eye strain. That includes simple things like practicing the 20-20-20 rule. An ergonomic assessment may recommend providing monitors or equipment for remote workers to improve their workstation setup. You can reach out to oklahoma@visioncaredirect.com to schedule an assessment.
Employers can also take care of their remote workers’ eye health by offering vision benefits. Find out about Vision Care Direct solutions to encourage employees working remotely as well as those in the office to get their eyes checked and eyewear prescriptions updated regularly.
