With the rise of online education, you might find yourself spending more time in front of a screen. While convenient, this can strain your eyes and lead to discomfort. It’s therefore essential to take steps to protect your eyes and ensure they stay healthy. In this article, we’ll explore steps you can take to reduce eye strain and take care of your eyes during online classes.
Why Eye Care Matters During Online Classes
During online learning, teacher and student physical health can be compromised by prolonged hours of sitting in front of the screen. Its negative impact ranges from poor posture and an increased risk of neck and shoulder pain, to eye problems that can make you want to quit the screen altogether.
Spending hours in front of a computer screen can lead to digital eye strain, also known as computer vision syndrome. Symptoms include headaches, blurred vision, dry eyes, and neck and shoulder pain, especially when combined with poor posture. These issues can affect your focus and productivity. Fortunately, by adopting good eye care practices, you can minimize discomfort and keep your eyes healthy.
How to Reduce Eye Strain While on the Computer
Here are some practical tips to help you take care of your eyes and reduce eye strain while on the computer during online classes.
Use the Right Type of Eyewear
Digital eye strain mainly stems from excessive exposure to blue light, which is the short wavelength of visible light emitted by digital screens. One of the most common ways to minimize this exposure is through blue light filtering glasses, which aim to preserve visual comfort and lower the risk of vision-related symptoms like dry eyes, eye fatigue, and eye strain.
You could therefore consider using designated computer glasses. These glasses are designed to reduce blue light exposure and minimize glare. They can also improve contrast, making it easier to read on the screen. If you wear prescription glasses, ask your optometrist about adding a blue light filter.
While blue light filtering lenses are available for prescription glasses, you may also opt to wear contact lenses. However, you must ensure that you’re wearing the right type for your vision needs to avoid worsening the eye strain. In addition to single-vision and progressive contact lenses, there are toric contact lenses specifically designed to correct astigmatism. Toric lenses help individuals with astigmatism adjust their focus and see the screen more clearly instead of seeing blurred text and images on digital displays.
Just make sure you consult with an optometrist before making any purchases to find out what eyewear is suitable for you.
Adjust Your Screen Settings
Make sure to minimize screen glare by adjusting the brightness and contrast of your screen depending on the lighting in your environment.
General Settings
Start by adjusting your screen settings to reduce eye strain. Here’s how:
- Brightness: Ensure your screen brightness matches your surroundings. Too bright or too dim screens can cause strain.
- Contrast: Increase contrast to make text more readable.
- Text Size: Increase text size to avoid squinting.
- Color Temperature: Use warmer colors to reduce blue light exposure. Most devices have a night mode feature that can help. For example, you can utilize display settings like the system-wide dark mode of iOS and Android devices to reduce the light emitted by the screen and increase readability.
Screen Resolution
High-resolution screens can reduce eye strain by making text and images sharper. Adjust your screen resolution to the highest setting that your monitor supports. This reduces the need to squint and improves readability.
Position Your Screen Correctly
Proper screen positioning can significantly reduce eye strain. Follow these guidelines:
- Distance: Keep your screen about an arm’s length away, or approximately 20-30 inches.
- Height: The top of the screen should be at or slightly below eye level. This reduces the need to tilt your head.
- Angle: Tilt the screen slightly back (about 10-20 degrees) to reduce glare.
By making these adjustments, you don’t have to squint excessively and exert extra effort on the eyes to properly read the text and process images on digital screens.
Use Blue Light Filters
Blue light filters can reduce the amount of blue light emitted by screens. You can use physical filters that attach to your screen or software filters. Many devices have built-in blue light filter options that you can activate.
Maintain Proper Lighting
Lighting plays a significant role in reducing eye strain. Follow these tips:
- Ambient Light: Ensure your room is well-lit but avoid harsh lighting. Natural light is best, but if not available, use soft, indirect lighting.
- Position Your Light Source: Place light sources behind you or to the side, not directly in front or behind the screen. This prevents glare and reflections.
- Avoid Overhead Lighting: It can create glare on the screen. Use a desk lamp with adjustable brightness instead.
Implement Proper Typing Posture
Good typing posture can help reduce eye strain. Sit with your back straight and feet flat on the floor. Keep your wrists straight and your fingers gently curved over the keyboard. This posture helps reduce tension in your neck and shoulders, which can impact your eyes.
Optimize Your Workspace
An ergonomic workspace can reduce eye strain and improve comfort. Here’s how to set up your workspace:
- Chair: Use a chair that supports your lower back and allows you to sit upright.
- Desk: Ensure your desk height allows your arms to be at a 90-degree angle when typing.
- Monitor: Use a monitor stand to position your screen at the correct height.
- Keyboard and Mouse: Keep them within easy reach to avoid straining your arms and shoulders.
Understand the Impact of Screen Time
Prolonged screen time can cause digital eye strain, also known as computer vision syndrome. Symptoms include dry eyes, headaches, blurred vision, and neck and shoulder pain. By understanding these risks, you can take proactive steps to minimize their impact.
Take Regular Breaks from the Screen
Online classes can take a toll not only on the mind but also on the eyes, especially if you have to teach for consecutive hours. So, don’t forget to schedule regular breaks away from the screen, allowing you to rest your eyes.
Stand up, stretch, and walk around for a few minutes. This not only helps your eyes but also reduces muscle tension and improves circulation.
At the same time, remind your students to do the same. Taking regular breaks is crucial.
Follow the 20-20-20 Rule
The 20-20-20 rule is a simple and effective way to reduce eye strain. Every 20 minutes, take a 20-second break and look at something 20 feet away. This gives your eyes a chance to relax and reduces the risk of strain.
Practice Eye Exercises
Eye exercises can strengthen your eye muscles, improve focus, and relieve tension. Doing eye exercises that aim to relieve stress and tension in the eye muscles in particular can be highly beneficial.
Also known as eye yoga, such exercises expand the range of eye movement, which is otherwise limited when staring at screens for long periods of time. These include eye rolls or upward gazing, focusing on something away from the screen, near and distant viewing, blinking, palming, and more.
Here are a few exercises you can try:
- Eye Rolling: Roll your eyes in a circular motion for a few seconds. Repeat in the opposite direction.
- Focus Shifting: Hold a pen at arm’s length and focus on it. Slowly bring it closer to your nose, then move it back. Repeat several times.
- Palming: Rub your hands together to create warmth, then gently cup them over your closed eyes. This relaxes your eye muscles and relieves strain.
Blink More Often
Blinking keeps your eyes moist and prevents dryness. When focused on a screen, you tend to blink less. Make a conscious effort to blink more often. You can even set reminders to help you remember.
Use Artificial Tears
If you experience dry eyes, artificial tears can provide relief. Choose preservative-free options to avoid irritation. Use them as needed, but if you find yourself relying on them frequently, consult an eye doctor.
Stay Hydrated
Dehydration can lead to dry eyes. Ensure you drink enough water throughout the day. Proper hydration keeps your eyes moist and reduces discomfort.
Maintain a Healthy Diet
A healthy diet rich in vitamins and minerals supports eye health. Include foods high in omega-3 fatty acids, vitamins A, C, and E, and zinc. Leafy greens, fish, nuts, and fruits are excellent choices.
Educate Yourself
Stay informed about the latest tips and technologies for eye health. Follow blogs, join online forums, and subscribe to newsletters. Knowledge is power, and staying informed can help you make better choices for your eye health.
Encourage Eye-Friendly Habits in Students
If you’re an educator, encourage your students to adopt eye-friendly habits. Share these tips with them and remind them to take breaks, adjust their screens, and stay hydrated. Creating a culture of eye health benefits everyone.
Limit Screen Time Outside of Lessons
It’s important to limit screen time outside of online lessons. Engage in offline activities like reading a book, going for a walk, or spending time with family and friends. Reducing overall screen time can significantly alleviate eye strain.
Set Realistic Goals and Expectations
It’s important to set realistic goals for your screen time and online classes. Avoid overloading yourself with too many tasks that require prolonged screen use. Pace yourself and include breaks to maintain eye health.
Schedule Regular Eye Exams
Regular eye exams are essential for maintaining eye health. They help detect any issues early and ensure your prescription is up to date. If you experience persistent eye strain, headaches, or vision changes, schedule an appointment with your optometrist.
Stay Consistent
Consistency is key to maintaining eye health. Incorporate these tips into your daily routine and make them a habit. Over time, you’ll notice a significant improvement in your eye comfort and overall well-being.
Seek Professional Advice
If you continue to experience eye strain despite following these tips, seek professional advice. An eye care professional can provide personalized recommendations and identify any underlying issues. Don’t ignore persistent discomfort, as it can lead to more serious problems if left untreated.
Conclusion: Prioritize Your Eye Health
Taking care of your eyes when doing online classes is crucial for your overall well-being. By prioritizing your eye health and taking care of your eyes during online lessons, you’ll be able to focus and perform better while also protecting your long-term vision for personal health and wellness. This doesn’t require much effort and will allow you to enjoy the benefits of online learning without discomfort.
By making small adjustments to your screen settings, lighting, and habits, you can significantly reduce eye strain. Remember to take regular breaks and consult with an eye care professional if needed. Your eyes are essential, and with the right care, they can stay healthy.
Make these practices part of your daily routine, and you’ll be well on your way to maintaining healthy eyes.
James has been helping people teach English abroad for over twelve years. He’s traveled to over 30 countries, lived in 3, and taught English in Chile and online.
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