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More and more of us are now working at a computer all day and this is having a harmful effect on our eyes & our general health. How do you feel after working in your office all day? Are you fatigued or tense? Are your eyes tired? Do you suffer from migraines regularly? If so, there’s a good chance your work environment is contributing. The combination of staring at a computer screen all day, and poor office lighting could be having a detrimental effect on your vision. This can lead to headaches, migraines, blurred visions and dry eyes.

Computer-induced eyestrain can damage your vision as it causes the muscles in the eyes to become less flexible, and without correct lighting this damage can be made worse. Following a few simple tips could help combat the damage to your eyes:

Firstly, make sure you take regular breaks. Look up from your screen every few minutes and focus on something across the room. Every hour, take a few minutes to leave your computer and walk around – for example you could make a cup of tea or go to the photocopier.

Many of us tend to gaze at the screen for long periods of time, particularly if we are working to a deadline or suffering from stress. Try to refrain from doing this, and remember to blink regularly – between 10-15 times a minute is average. If you suffer from dry eyes, use eye drops to keep them moist.

Keep a good distance between yourself and the screen – at least 25 inches ideally. The screen should be tilted slightly upwards so that you are looking down at it.

Bad office lighting can also be harmful to your eyes. The standard for office lighting is 500 lux. Also, make sure that there isn’t a direct glare onto your eyes from either an overhead light or natural sunlight. You can test how much glare you receive by holding you hand over your eyes and seeing the difference. Use curtains or blinds or move your desk position to reduce glare. Also, make sure there is no reflected glare shining onto your computer screen. If necessary, use an individual desk lamp to cast extra light over your documents, but make sure it doesn’t shine in your eyes or those of people sitting around you.

Visit your optician at least every 2 years. It’s important to keep up to date with your appointments, as your optician can tell a lot about your overall health from the condition of your eyes. If you are prescribed glasses for computer use, make sure you wear them, and purchase lenses with an anti-reflective coating. If you are classed as a computer user you are entitled to a free test, and may even receive help towards the cost of glasses.

Finally, ensure you maintain a healthy diet with plenty of water, green leafy vegetables and fresh berries to help support your eye health. Natural supplements such as gingko biloba, and lutein have also been shown to keep your eyes healthy.

By sticking to these simple guidelines, you can improve the health of your eyes, reduce migraines and feel happier at work.