The benefits of remote work are almost endless. You don’t have to commute or rent a place near your office; you get to sleep more since your workspace is in your home or wherever you’re staying. You’ll also have a more flexible schedule, allowing you to take breaks or run errands whenever needed. For these reasons, over 68% of businesses believe remote work is here to stay. Besides its convenience, employees can save up to $4000 annually—especially since you can relocate and work in areas with more affordable housing. Thus, you may have opted to continue working remotely.
However, remote work requires the constant use of digital devices for communication and task completion. This prolonged exposure to screens can damage your eye health, leading to dry eyes, nearsightedness, and blurry vision that can deteriorate your vision. To avoid putting your eyes at risk when working remotely, here are some things to remember:
Optimize your work setup
How you set up your workspace can make a big difference to eye health. Sitting too close to the screen makes it harder to read text, potentially leading to eye strain. To prevent this, place your computer 16 to 30 inches from your eyes. You can use a monitor arm to secure your monitor at the opposite end of your desk. These are highly flexible and adjustable, allowing you to tilt and angle your screen so you can comfortably read and see it at a safe distance. Most models can also be installed without special tools and don’t require disassembly, so you can bring your monitor arm wherever you’re working. If you use a laptop, a portable stand will achieve a similar effect.
Wear blue light glasses
One of the most common issues stemming from remote work is digital eye strain. The UC Davis article “How Blue Light Affects Your Eyes, Sleep, and Health” notes that of the 80% of Americans using digital devices for more than two hours daily, 59% experience digital eye strain symptoms like dry eyes and headaches. That’s because the blue light screens emit can damage retinal cells and cause gradual vision loss. Address this by wearing blue light glasses. These have a special anti-reflection filter that reduces the glare of blue light from digital devices to provide visual protection and comfort. If you want the best quality, look for KODAK UVBlue lenses. These offer greater contrast and improved color recognition—perfect for remote workers in creative fields.
Take regular breaks
Since you’re spending at least eight hours daily looking at screens, taking breaks is necessary. That way, your eyes can focus on something other than text or graphics that may strain them. Yet that’s not all: work breaks can make you more productive by allowing you to recharge. For breaks that benefit your eyes, practice the 20-20-20 rule. This involves looking at something 20 feet away for 20 seconds every 20 minutes. Doing so reduces eye strain and allows you to focus on things—like trees or cars—that aren’t on your screen. You can set a regular timer on your computer or phone to know when you should be taking breaks.
Get regular eye exams
Having your eyes checked by your eye doctor is one of the best ways to prevent further eye damage, especially if you’re constantly experiencing digital eye strain symptoms. Your doctor can determine if you have refractive errors, which can further strain your eyes if left untreated. You may be given prescription glasses to keep you from squinting at your screen or recommended other treatments, like surgery. So, get an eye exam at least every two years. If you’re experiencing eye problems, set an appointment immediately to prevent further damage. Since you work remotely, taking time out of your day for an appointment should be easier, so be sure to take advantage of that for better eye health.
While working remotely offers many benefits, you must prioritize your eye health to ensure you can keep doing so for longer. Try these tips to improve your eye health, comfort, and even your productivity.
