Prolonged exposure to computer screens is one of the main factors negatively affecting eye health. As the time spent in front of the screen increases, discomforts such as eye strain, blurred vision, headaches, and even neck pain may occur. This condition can lead to a disorder known as "digital eye strain."
1. Follow the 20-20-20 Rule: When you have to look at the screen for a long time, apply the "20-20-20" rule to relax your eyes. This rule involves looking at an object 20 feet (approximately 6 meters) away for 20 seconds every 20 minutes. This method relaxes your eye muscles and reduces eye dryness.
2. Adjust Screen Brightness and Contrast: The brightness of your computer screen should align with the light in your environment. A screen that is too bright or too dark can increase eye strain. By adjusting screen contrast settings, you can apply less pressure on your eyes.
3. Pay Attention to Screen Distance and Position: The computer screen should be just below eye level and approximately 50-70 cm away. This position provides a comfortable view by straining your eye muscles less.
4. Increase Your Blinking Frequency: The frequency of blinking decreases when working long hours at the computer. This situation can cause dryness in the eyes. To prevent eye dryness, make sure to blink regularly and use artificial tears if necessary.
5. Use a Blue Light Filter: Blue light is a type of light emitted from screens that tires the eyes. By using a blue light filter on your computer, you can protect against these harmful effects. Glasses that filter blue light can also be preferred.
6. Have Regular Eye Examinations: Individuals working in front of a computer should have an eye examination at least once a year. Consult your eye doctor to protect your eye health and detect possible problems early.
7. Do Eye Exercises: Eye exercises can help reduce eye strain and improve vision quality. For example, moving your eyes clockwise and counterclockwise strengthens your eye muscles.
Value the Effects of Digital Screens on Eye Health
Exposure to digital screens such as computers, tablets, and phones adversely affects eye health. If you experience symptoms like eye dryness, blurred vision, and fatigue, it is important to consult an eye health and diseases specialist.
Nutritional Habits and Lighting Choices that Support Eye Health
The lighting of your working environment also affects eye health. Yellow light, within the 2700-3000 Kelvin range, tires the eyes less and reduces blue light exposure. Therefore, preferring yellow light in your work areas can reduce eye strain. Maintaining a distance of around 60 cm between your eyes and the screen prevents unnecessary strain on the eye muscles. It is also important to adjust screen brightness according to ambient light and position the top edge of the screen at eye level.
Frequently Asked Questions
What color light is suitable for eye health?
Yellow light (2700-3000 Kelvin) tires the eyes less and reduces blue light exposure, making it more suitable for eye health. Regular eye examinations and using sunglasses also positively affect vision health.
How does Vitamin E contribute to eye health?
Vitamin E reduces the risk of cataracts and macular degeneration by protecting eye cells from the harmful effects of free radicals.
What is the ideal distance between the computer screen and the eyes?
A distance of at least 60 cm is recommended between the eyes and the screen. This distance helps relax the eye muscles and reduces fatigue.
What foods should be consumed to maintain eye health?
Foods rich in Vitamin E, such as almonds, avocados, and sunflower seeds, support eye health. Additionally, foods rich in omega-3 fatty acids, such as salmon, tuna, and walnuts, are beneficial for eye health. Vegetables containing beta carotene, such as carrots, spinach, and broccoli, are also important for protecting eye health.