7 ways to make your workspace eye-friendly and reduce eye fatigue

Dry eyes, blurry vision, headaches? It could be digital eye strain. Try the 20-20-20 rule and adjust your workspace for better eye health (Pic: Pexels)

• Prolonged screen use can cause digital eye strain symptoms
• Follow the 20-20-20 rule and blink often to reduce eye fatigue
• Adjust screen position, lighting, and posture for eye comfort

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It is hard to escape screens in today’s world, and hours are spent on digital devices either for work or entertainment. Whether working on a computer, tablet, or smartphone, prolonged screen exposure can lead to digital eye strain—also known as computer vision syndrome.

Some of its common symptoms include soreness or redness in the eyes, watery or dry eyes, tired or sleepy eyes, burning or itching in the eyes, blurry vision, and difficulty focusing.

Dr Anshul Jain, Consultant Ophthalmologist at Dr Agarwals Eye Hospital, Indiranagar, told Moneycontrol, “Fortunately, a few simple adjustments can make your workspace significantly more eye-friendly.” Here’s what she recommended.

Also Read: Best foods that keep your eyesight sharp, stop dry eyes, reduce screen fatigue in winter

Optimise screen position

Your computer screen should be about an arm’s length (50–70 cm) away and positioned slightly below eye level. This allows your eyes to naturally look downward, reducing strain on both your eyes and neck. Avoid placing screens directly in front of bright windows or lights to minimise glare.

Adjust lighting

Use soft, ambient lighting rather than harsh overhead lights. If possible, position your desk perpendicular to windows to reduce reflections. Anti-glare screen protectors can further help in minimising eye strain.

Follow the 20-20-20 rule

Every 20 minutes, look at something 20 feet away for at least 20 seconds. This relaxes the focusing muscles of the eyes and reduces fatigue caused by prolonged near work. Setting reminders can help build this habit.

Blink more often

When concentrating on screens, we tend to blink less, which can cause dryness and irritation. Make a conscious effort to blink regularly. If dryness persists, preservative-free lubricating eye drops may help.

Adjust screen settings

Increase text size to avoid squinting. Maintain good contrast and moderate brightness—your screen should not be significantly brighter than the surrounding environment. Night mode or blue-light filters can also reduce discomfort, especially during evening hours.

Maintain proper posture

Sit with your back straight, shoulders relaxed, and feet flat on the floor. An ergonomic chair and adjustable desk setup can reduce musculoskeletal strain that often accompanies eye fatigue

Also Read: 8 yoga eye exercises to reduce eye strain at home

Food and hydration

Take vitamin A, Vitamin C, omega 3 fatty acids in diet on a regular basis. Eat handful of dry nuts daily including walnuts, pistachios. Sufficient fluid intake is key to healthy eyes.

Taking frequent breaks and creating an eye-friendly workspace gives comfort in long working hours.

FAQs on Workspace Eye-Friendly Exercise for Eye Fatigue

1. What is the 20-20-20 rule?

The 20-20-20 rule suggests that every 20 minutes, you should look at something 20 feet away for at least 20 seconds to relax your eye muscles.

2. How can I reduce glare on my screen?

Position your screen away from bright windows or lights, use soft lighting, and consider an anti-glare screen protector.

3. What dietary habits support eye health?

Consuming vitamin A, vitamin C, omega-3 fatty acids, and staying hydrated can support eye health. Eating nuts like walnuts and pistachios also helps.

4. How can I prevent dry eyes while using screens?

Blink more often and use preservative-free lubricating eye drops if dryness persists.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.