How to take care of your eyesight in front of the computer - tips and exercises

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You spend 8 hours at work in front of your computer screen, on the way home you write a text message while looking at your mobile screen, and at home you sit in front of the TV? Your eyes are working at top speed all the time, so they need increased protection and care. Learn how to take care of your eyesight in front of the computer.

A suitable workplace

First, take care of the ergonomics of the workplace. Health and safety regulations regulate how an office workplace should be organized to minimize the negative impact of a computer screen. Check that the computer is set up correctly. The screen of the monitor should be approx. 50 - 70 cm from the eyes, it should be tilted at an angle of 10-20 degrees.


The top edge of the monitor should be in line of sight and the center of the monitor approximately 10 cm below. Thanks to this, the eyesight will be slightly downward. This will reduce neck tension. In addition, seeing the entire screen will only require eye movement, not the entire body.


The lighting of the room in which we work is also crucial for our eyesight. Specialists recommend not to combine natural and artificial lighting as much as possible. The use of diffused lighting will be healthier. This will avoid harmful reflections on the monitor screen.


The monitor should be placed sideways to the window. It is not recommended to place the monitor in the background or in front of a window.


The desk top can also cause reflections, so choose a matte surface. The background behind the monitor (e.g. dividers) should not be very dark or very bright.

Office equipment and air conditioning create a specific microclimate. Many workers experience drying of the conjunctiva and skin. It's a good idea to eat a healthy, mind-stimulating diet and drink plenty of water.


The air in the office will be positively influenced by humidifiers and green plants. It is also worth ventilating the rooms regularly. The optimal level of air humidity is 45-55 percent.


Also, remember to regularly wipe the monitor screen so that the dust does not irritate your eyes.

A break for the brain, rest for the eyes

Working on a computer does not only tire your eyes. The whole body is placed in an unnatural, sitting position for a long time. In addition, all facial muscles tense with increased concentration. Ophthalmologists recommend taking a 5-minute break after each hour of computer work. It is supposed to be a break not only from the monitor screen, but also from thinking about responsibilities. You have to try to completely calm down in order to work more efficiently afterwards. It is best to go for a short walk, go out to the terrace or balcony.

An interesting trick that helps in the fight against the feeling of dry eyes is to force you to blink. Research has shown that when we look at the screen, we blink less frequently, and therefore the eye is less wetted.


After 20 minutes of close-up work (e.g. looking at the monitor screen), look away from the screen and look into the distance, preferably at something green.


Another good exercise for accommodating is looking at something near and far. Take a pen, place it at eye level, then zoom out and zoom in.


Move your gaze down, up, left and right in turn. Don't move your head while doing it! Only your eyes move.


Managed to? This is now a more difficult task: without moving your head, glance over the sign of infinity.

While working at the computer, the muscles of the eyeball also tighten, try to relax them from time to time. You can try the following exercise.


Cover your eyes tightly with your hands. Keep looking into the darkness until you can no longer see the luminous patches.


To take care of your health at work, you can also install an application on your computer that will remind you about the break and suggest a set of exercises.

CVS - Computer Vision Syndrome

More and more office workers around the world are complaining about the following ailments:

  • headaches,

  • neck and shoulder pain, cramps,

  • dry eyes

  • hazy, blurred vision

  • pattern fatigue.

These could be symptoms of CVS - computer vision syndrome. According to research carried out together with the IM and CIP, over 91% of Polish inter-nationals suffer from the above-mentioned ailments. What's more, it is estimated that CVS reaches over 75% of people who spend more than two hours a day in front of the monitor - not only office workers, but also children and adolescents.

Dry eye syndrome

Working at the monitor screen may also involve the risk of dry eye syndrome. If you feel:

  • feeling of sand under the eyelids,

  • feeling of dry eye

  • pain when blinking

  • photophobia

this may mean that you suffer from this disorder. Ailments will be aggravated by staying in an air-conditioned room and staring at a monitor or TV screen for a long time.

If you suspect you have CSV or dry eye syndrome, see your doctor, change your diet, start taking care of your eyesight. Untreated ailments can lead to deterioration or even loss of vision.