- Protecting your eyes from the damaging effects of computer screen exposure is important for everyone, but it's especially important for computer programmers. By following the tips below and taking good care of yourself and your eyes, you can help to keep your eyes healthy.
Computer programmers are some of the hardest-working people in the world. They spend hours on end staring at computer screens, writing code, and debugging programs. But all this screen time can have a serious impact on your eyes, such that if our eyes are to show their emotions with an emoji, they will send the 🙄 emoji.
The blue light emitted from computer screens can cause some discomfort to the eyes, such as eye strain, dry eyes, and blurred vision. The blue light emitted by screens has shorter wavelengths and higher energy, making it more likely to scatter within our eyes. This scattering creates visual noise and discomfort. Blue light’s prevalence in digital screens and its ability to penetrate deeper into the eye are the primary reasons for its notoriety in causing digital eye strain and sleep disturbances.
Over time, exposure to blue light can even increase your risk of developing age-related macular degeneration, a leading cause of blindness. Macular degeneration is a progressive eye disease that damages the macula, the central part of the retina that is responsible for sharp, central vision.
So, what can you do to protect your eyes and ensure your eyes don’t send you the 🙄 emoji?
Tips for protecting your eyes
- Adjust your screen settings: Reduce the brightness and contrast of your screen, and use a warm color temperature. Blue light is more concentrated in the blue and white ends of the color spectrum, so using a warmer color temperature will help to reduce your exposure to blue light. To reduce the brightness and contrast of your screen, you can usually find the appropriate settings in your monitor’s menu. To use a warm color temperature, you can usually find a setting called “color temperature” or “night mode” in your monitor’s menu.
- Take breaks: Get up and move around every 20-30 minutes, and look at something at least 20 feet away for 20 seconds. This will help to reduce eye strain and give your eyes a chance to rest. Set a timer to go off every 20-30 minutes, and when it goes off, get up and move around. You can also try using a standing desk, so you can alternate between sitting and standing throughout the day.
- Use artificial tears: If your eyes feel dry, use artificial tears to lubricate them. Artificial tears can help to relieve eye discomfort and improve vision. Artificial tears are available at most drugstores.
- See an eye doctor regularly: Get your eyes checked at least once a year, or more often if you have any concerns. An eye doctor can check for signs of eye damage and recommend additional tips for protecting your eyes. To find an eye doctor, you can ask your friends and family for recommendations, or you can search for eye doctors in your area online.
- Use a larger screen: If you can afford a larger screen, investing in one will do you some good. A larger screen will allow you to sit further away from the screen, which will reduce eye strain.
- Use a monitor with anti-glare coating: This will help to reduce glare from the screen, which can cause eye strain. Most monitors come with anti-glare coating, but if your monitor doesn’t, you can purchase a screen protector with anti-glare coating.
- Use a blue light filter: Blue light from computer screens can be harmful to your eyes, so using a blue light filter can help to protect your eyes. There are a number of different types of blue light filters available, including glasses, screen protectors, and software programs. If you’re not sure which type of blue light filter is right for you, talk to your eye doctor.
- Take breaks to exercise your eyes: There are a number of exercises that you can do to help improve your eye health. For example, you can try the following exercises:
- Eye rolling: Try rolling your eyes in circles in both directions; try this at least 10 times.
- Focusing: Hold your finger at arm’s length and focus on it for 10 seconds. Then, look away at a distant object for 10 seconds. Repeat this exercise 10 times.
- Palming: Close your eyes and place your palms over them. Gently cup your palms over your eyes and press lightly. Breathe deeply and relax for 30 seconds.
- Blink, Blink, Blink: Blink frequently to keep your eyes moist, preventing dryness and irritation during your digital adventures.
- Healthy Diet and Hydration: A diet rich in eye-friendly nutrients and ample hydration can support overall eye health. Oh! I think this deserved a subtopic of its own. Let’s dig dipper.
What diets can help eye protection?
Diets rich in eye-friendly nutrients can help to protect your eyes from damage and keep them healthy. Some of the most important nutrients for eye health include:
- Vitamin A: Vitamin A is essential for good vision, especially in low light conditions. It is found in orange and yellow fruits and vegetables, such as carrots, sweet potatoes, and cantaloupe, as well as in leafy green vegetables, such as spinach and kale. They can also be found in animal products like liver, egg yolks, fatty fish, such as salmon, tuna, and mackerel; as well as milk and cheese.
- Vitamin C: Vitamin C is an antioxidant that can help to protect the eyes from damage caused by free radicals. It is found in citrus fruits, such as oranges, grapefruit, and lemons, as well as in berries, such as strawberries and blueberries.
- Vitamin E: Vitamin E is another antioxidant that can help to protect the eyes from damage. It is found in nuts and seeds, such as almonds, walnuts, and sunflower seeds, as well as in leafy green vegetables like spinach, kale, and collard greens.
- Lutein and zeaxanthin: These two carotenoids are found in the macula, the central part of the retina that is responsible for sharp, central vision. They can help to protect the macula from damage and reduce the risk of age-related macular degeneration. Lutein and zeaxanthin are found in leafy green vegetables, such as spinach and kale, as well as in broccoli, corn, and eggs.
- Omega-3 fatty acids: Omega-3 fatty acids are essential for overall health, including eye health. They have been shown to reduce the risk of dry eye syndrome and age-related macular degeneration. Omega-3 fatty acids are found in fatty fish, such as salmon, tuna, and mackerel, as well as in nuts and seeds, such as flaxseeds and walnuts.
In addition to eating a diets above, computer users are advised to shun smoking.
Protecting your eyes from the damaging effects of computer screen exposure is important for everyone, but it’s especially important for computer programmers. By following the tips above and taking good care of yourself and your eyes, you can help to keep your eyes healthy and avoid turning into a red-eyed cyborg.