How to relieve eye fatigue for office workers

In modern society, many office workers need to stare at computer or mobile phone screens for a long time during their nine-to-five work every day, which can easily cause discomfort symptoms such as sore eyes, swelling, dry eyes, blurred vision, etc., which affects physical health. According to incomplete statistics, about 70% to 80% of white-collar workers (office workers, IT white-collar workers and indoor workers) have visual fatigue problems. The direct results of visual fatigue may include eye inflammation, dry eyes, excessive reflex tears, mucus secretion, etc. In severe cases, it may also cause red eyes, congestion, and blurred vision. If visual fatigue occurs frequently, it may cause eye diseases such as chronic conjunctivitis, keratitis and dry eyes. Therefore, it is very important to relieve the problem of eye fatigue. So how can office workers relieve eye fatigue? Let's find out together.

1. Follow the 20-20-20 rule

Every 20 minutes, look away from the computer screen and look at a distant object for at least 20 seconds to give your eyes a rest. You can set a reminder or use a work timer to remind yourself that you need to rest your eyes every 20 minutes. In this short interval, standing up and walking around, doing some simple eye exercises, or looking up at the scenery outside the window are all good ways. Although such a small habit is simple, it can effectively protect eye health in daily work, reduce the discomfort caused by eye fatigue, and improve work efficiency and quality of life.

2. Adjust your work environment

In order to protect your eyesight and reduce eye fatigue, you should ensure that the lighting in your work environment is appropriate. Too much or too little light will cause a certain degree of irritation to your eyes, leading to eye fatigue. Therefore, pay attention to the following points:

Try to choose a work environment with plenty of natural light and use natural light to illuminate the office space.

If artificial lighting is used, choose soft and even light and avoid strong light sources shining directly into the eyes.

Adjust the screen brightness to a comfortable level to avoid eye irritation caused by overly bright or dark display effects.

Clean the screen in time to keep it clear and avoid extra eye strain due to blurry display effects.

To adjust the height and angle of your computer screen:

Good posture is also important for reducing eye strain. Correctly adjusting the height and angle of the computer screen can reduce the strain on your neck and eyes.

Place your computer screen at eye level, avoiding positions that are too high or too low, which can cause neck discomfort and eye strain.

Adjust the screen's tilt angle so that it is perpendicular to your line of sight to avoid excessive strain on your neck and eyes.

Use a stand or lift-type monitor arm to adjust the height and angle of the screen to suit your personal needs at any time to ensure a comfortable working posture.

Vision Exercises

Eye exercises can promote blood circulation in the eyes, enhance the vitality of eye muscles, and help relieve the discomfort caused by prolonged eye use.

Eye rotation: Close your eyes and slowly rotate your eyeballs clockwise and counterclockwise, 10 times in each direction. This helps to activate the eye muscles and improve blood circulation in the eyes.

Far and near adjustment: Find an object far away from you, such as a tree outside the window, and stare at the nearby object for a few seconds, then switch to a distant object, and repeat 10 times. This helps to exercise the eye's ability to adjust.

Blinking exercise: Take a deep breath consciously, blink quickly 20 times, and then close your eyes and stay still for a few seconds. Blinking can help keep the surface of the eye moist and reduce dryness and discomfort.

Massage method: Use your fingertips to gently massage the acupoints around the eyelids, or close your eyes and gently massage your temples to help relieve eye fatigue and tension.

Look into the distance: Every once in a while, stand up and look at the scenery in the distance, or stand in front of the window to look at the distant scenery to help your eyes get proper relaxation.

4. Wear blue light blocking glasses

Blue light emitted by electronic devices can cause eye fatigue, dryness, blurred vision and other problems. Anti-blue light glasses can effectively filter out some harmful blue light, reduce eye irritation and provide a more comfortable visual experience. It is recommended to wear anti-blue light glasses for a long time, especially when using electronic devices for a long time, such as working, studying, playing games, etc.

5. Eat more eye-protecting foods

Consuming nutrients rich in vitamin A, vitamin C, vitamin E, zinc, and other eye-friendly nutrients is essential for protecting vision and preventing eye problems. These nutrients help maintain eye health, protect the retina, and reduce the risk of eye diseases.

Including carrots, red peppers, pumpkin, spinach, lemons, strawberries, tomatoes, nuts (such as almonds, walnuts), oats, seafood, lean meat, eggs, beans, etc. It is necessary to pay attention to reasonably control the food intake and avoid excessive intake of nutrients, especially foods containing vitamin A, so as to avoid vitamin poisoning.

6. Regular eye exams

It is recommended to have an eye examination once a year, and eye health should be checked regularly even if there is no obvious discomfort.

If you notice symptoms such as a sudden decrease in vision, dry and uncomfortable eyes, or red and swollen eyelids, you should seek medical attention and have an eye examination promptly.

People with a family history of eye diseases, such as glaucoma and macular degeneration, should pay more attention to regular eye examinations.

By rationally adjusting eye habits and taking appropriate eye care measures, office workers can effectively reduce the discomfort caused by eye fatigue, protect their eyesight, keep their eyes away from fatigue, and improve their work efficiency and quality of life. I hope the above suggestions will be helpful to you! (Ma Qingyan, Lingshou County People's Hospital, Shijiazhuang City, Hebei Province)