7 tips to take care of your visual health when working remotely

Do you feel that your visual health is deteriorating because of telecommuting? Although telecommuting has its advantages, many hours are indeed spent in front of the computer and other devices, which takes a toll on your vision. Yes, this can also happen in an office, but it turns out that sometimes it is more difficult to know when to stop if you work from home.

So, if you find you have watery eyes, a blurry screen, and frequent headaches, it’s time to start taking action. Here are 7 tips to take care of your visual health while teleworking.

Why should you take care of your visual health?

People who work from home spend an average of 8 to 9 hours in front of a computer or other electronic device. This prolonged use may not cause immediate damage, but neglecting your eyesight will bring long-term problems. Programmers, web designers, marketers, freelance “write my paper” specialists, and copywriters will obviously know what we mean.

The main risks could be eyestrain, blurred vision, migraines, increased stress, and a feeling of never getting a whole night’s rest. Fortunately, you can avoid all of the above by making a few adjustments to your work area and changing a few habits.

Tips to take care of your visual health at work:

1. Regulate lighting and colors

Before turning to artificial lighting, identify if your work area is close to a natural light source, such as a window. Generally, this type of light is more beneficial, although it mustn’t be in front of you. 

If a natural light source is not possible or the climate in your city does not allow it, then opt for artificial lighting, which is dispersed and above you and your computer. Use a desk light that is centered and has a dimmer switch in case you work at night or at a time when there is little light. 

As for colors, avoid yellow and red. The former can tire your eyesight, and the latter can be very intense. For your work area, opt for neutral tones such as white or cool tones such as blues and greens, which give you serenity and calm.

2. Establish working hours

It happens to all of us that we suddenly check the clock and are already over our schedule, or something is so urgent that we decide to stay overtime. Doing this often can become a bad habit, and your visual health will suffer.

Some things you can do to work within your schedule are as follows:

• Organize your day early in the morning with an agenda and to-do list. 
• Prioritize the tasks that take the most time. 
• Set alarms to remind you when your lunch, break, and departure times are.

3. Make the 20-20-20 rule

To take care of your visual health at work, the 20-20-20 rule will be your best ally. It consists of every 20 minutes of being in front of the screen every day, looking away, and observing for 20 seconds at a point 20 feet away (6 meters). 

A simple method, but one that will relax your eyesight, make you feel less fatigued, and prevent dry eyes. 

4. Get a good night’s sleep

If you don’t get adequate rest, your eyes won’t finish recovering and will receive the same exposure to computer light day in and day out. At night, forget about the screens for at least 30 minutes before sleep. If possible, use an eye mask with an internal gel that you can cool to relieve inflammation and help your eyes rest better.

Do not forget to sleep at least 8 hours a day to rest completely and be ready to start your next day. 

5. Measure your distance when using each device

Do you have the monitor very close to you? How close do you usually use the phone? It is recommended that you use your devices at a distance equal to or greater than the recommended distance:

• Cell phone: 30 cm.
• Tablet: 40 cm.
• Laptop: 50 cm. 
• Desktop computer: 60 to 70 cm. 
• Other actions to consider are to place the screens inclined and not vertical.

6. If you use glasses…

You should not lower your guard. On the contrary, you should increase your visual hygiene in the following ways:

• Go for regular check-ups with your ophthalmologist.
• Invest in better lenses or contact lenses.
• Clean your lenses with products that do not damage the lenses or frames.
• Keep your eyes hydrated (especially in dry environments). You can use special drops or chamomile drops, do not use any liquid or rub your eyes with force.

7. Avoid extreme environments (hot or dry)

Environments with extreme climates (hot or very dry) can damage the external part of your eyes and, in the future, your eyesight.

If you feel that you have a “little dirt” in your eye or a dry sensation, do not try to rub your eyes with your hands, as you could generate an infection. Instead, wash your face with water or take a 5-minute break from the lights of computers, cell phones, or bedrooms.

Take care of your eyesight; it is your faithful friend

If you maintain correct visual health while teleworking, you will be able to visualize a better future. And although it may sound a bit fanciful, the reality is that prevention is the best option. Remember that health comes first, and your eyes will thank you, it’s time to see for you