Screens have become indispensable tools, dominating all aspects of our lives. We have become so dependent on technology that we can’t even envision a world where we function without it. As we stay glued to the screens, we don’t realize that as we consume content on screens, they are silently consuming us by taking a silent toll on our eyes, giving rise to what eye care specialists term ‘workplace vision fatigue.’ This modern epidemic of digital eye strain is increasingly recognized as a public health concern, with significant implications for productivity and well-being.
Understanding ‘workplace vision fatigue’Workplace vision fatigue encompasses a set of symptoms, including dryness, irritation, blurred vision, headaches, and neck or shoulder pain, all linked to prolonged screen exposure. Thanks to the rise in remote working and digital communication platforms, as many as 50% to 90% of daily screen users report these symptoms.
The main culprit is the blue light that is emitted by the digital screens, which has a high-energy wavelength that disrupts normal eye function. Continuous focus on screens also leads to a significant reduction, nearly 60%, in blink rates, leading to dryness and discomfort. Visual strain is further worsened by improper ergonomic setups and sustained close-up focusing on the screens.
Unfortunately, continued chronic exposure to these adverse factors can contribute to long-term issues such as retinal damage, myopia regression and, in some extreme cases, retinal damage. Studies indicate that increased near work and screen time especially impact children and young adults, potentially accelerating near-sightedness at alarming rates.
Remedial practices to adoptAddressing workplace vision fatigue needs a multi-pronged approach. To deal with it successfully, one needs to be educated about its ill effects and then arm oneself with proactive measures. Simple yet effective interventions include the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds, thereby relaxing the eye muscles.The brightness, contrast, and color temperature of your screen have a big impact on eye comfort. Adjusting screen brightness and contrast to comfortable levels, reducing glare through anti-reflective coatings or repositioning screens, and maintaining appropriate viewing distances (about an arm’s length) are crucial steps. To reduce the harmful effects of the blue light emission, lowering the color temperature helps to a large extent. This not only lessens eye fatigue but all improves sleep quality significantly. Keeping this in mind, many devices now offer a built in blue light filter option or a ‘night mode’, which can be helpful in the evening.
Posture is another consideration that needs to be borne in mind, as when the screen is held too close to your eyes, they need to work harder to focus, and when it is held too low or too high, it can cause great discomfort in the neck and shoulder region, over extended periods of time. To avoid this, be mindful of keeping the screen roughly 20 to 28 inches away, at arm’s length, and slightly below eye level to allow a more natural downward gaze. Using a document holder at screen height when referring to papers can also reduce the need for awkward eye movements and focus changes.
Additionally, optimizing ambient lighting, incorporating regular breaks and using eye drops can keep dryness and irritation at bay. By fostering an ergonomically sound working environment and creating awareness, employers can play a significant role in promoting eye health.
For individuals, prioritizing routine comprehensive eye exams is essential. Early detection of vision changes allows timely interventions that can prevent complications. Eye care professionals can also recommend specialized lenses or blue light filters to mitigate strain.
As screens continue to dominate our workdays, acknowledging and addressing workplace vision fatigue becomes imperative. By adopting the aforementioned measures and being mindful of the time we invest in being glued to the screens, we can, not just improve but also preserve our eye health in remarkable ways. Protecting our eyes today is not just about comfort, it is about safeguarding our long-term vision health and productivity for the future.