Eye Health in the Workplace: Caring for Your Vision Each Day
With the modern workplace so often revolving around computers, tablets and smartphones eye health has never been more important. Our eyes work hard all day and, just like any other part of the body, benefit from regular care and attention. Looking after your eyes at work not only improves comfort but supports long-term vision and overall productivity.
Why Eye Health Matters
Healthy eyes are essential for everyday functioning, influencing how you perceive and interact with the world. Straining to see a screen or squinting at paperwork can lead to discomfort, headaches and even reduced concentration or performance. Extended periods at work without proper eye care may contribute to worsening vision and chronic problems. By protecting your eye health you help preserve one of your most valuable senses throughout your working life and beyond.
Supporting Eye Health at Work
Many workplace roles, especially those in offices, require long hours in front of computers. This often leads to eye strain, dryness and fatigue, a condition commonly called ‘digital eye strain’ or ‘computer vision syndrome’. Symptoms may include tired eyes, blurred vision, headaches and difficulty concentrating. The good news is that simple changes can prevent or dramatically reduce these discomforts.
Setting up your workplace is a great place to start. Ensure that your screen is positioned about an arm’s length away and that the top of your monitor is at or just below eye level. Good lighting is important. Aim for soft, indirect light that reduces glare and prevents you from straining your eyes. If you work in a brightly lit office then using blinds or adjusting your monitor’s angle can reduce harsh reflections.
Resting Your Eyes Throughout the Day
One of the most effective ways to prevent eye fatigue is to build in regular breaks for your eyes. The ‘20-20-20 rule’ offers a simple and proven approach: every 20 minutes look at something 20 feet (about 6 metres) away for at least 20 seconds. This rest period relaxes the focusing muscles within your eyes and helps prevent strain from prolonged screen use.
Blinking is also surprisingly crucial. When focusing on screens people tend to blink less often, which can lead to dry, uncomfortable eyes. Make a habit of blinking deliberately every so often or look away from your screen to encourage natural tear production. If your eyes feel especially dry using a humidifier at your desk or speaking to a pharmacist about lubricating eye drops can provide extra relief.
Practical Daily Eye Care Tips
Alongside good work habits caring for your eyes involves broader lifestyle choices. Eating a balanced diet full of colourful vegetables, especially leafy greens and brightly coloured fruits, provides vital nutrients like lutein, vitamin A and omega-3 fatty acids. All of these support eye health. Staying well-hydrated keeps your tear film balanced, reducing dryness.
If you wear glasses or contact lenses keep your prescription up to date and follow your optometrist’s guidance for screen use. Wearing the correct lenses, especially those with a blue light filter if your optometrist recommends it, can alleviate some discomfort associated with digital devices.
Remember to schedule regular eye checks, even if you feel your vision is fine. An eye examination every two years is a good baseline but your optometrist may suggest a different schedule based on your personal and family eye health history.
Looking After Your Eyes Beyond Work
Eye care doesn’t end when the workday is done. Wearing sunglasses outdoors, especially during New Zealand’s bright summer months, can protect your eyes from UV damage. UV damage is a major contributor to vision loss and cataracts later in life. Be mindful of screen time at home as well by taking breaks from smartphones and televisions.
Building Sustainable Habits for Eye Health
Protecting your eyes is a combination of creating a comfortable, well-lit work environment, taking regular breaks and living a healthy lifestyle. Simple steps (like following the 20-20-20 rule, blinking regularly, keeping hydrated and getting your eyes checked) make a significant difference. By caring for your eyes each day you can prevent discomfort, maintain clearer vision and support your wellbeing both at work and beyond.