Despite the fact that the 21st century has come – the century of computer technology, and without a computer and not here and not here, you still cannot sit behind it all the same. As far as I know, ophthalmologists recommend sitting for no more than an hour a day at a PC or TV. Of course, I understand that they are guided by science, etc., but for many people whose profession is related to the PC, it is almost impossible to fulfill this recommendation (programmers, accountants, webmasters, designers, etc.). What will they have time to do in 1 hour, when the working day is at least 8 ?!
In this article, I will write some guidelines on how to avoid overwork and reduce eye strain. Everything that will be written below is just my opinion (and I am not an expert in this area!).
Attention! I am not a doctor, and honestly, I didn’t really want to write an article on this topic, but there are quite a few questions regarding this. Before listening to me or anyone else, if your eyes get very tired when working at a computer, go for a consultation with an ophthalmologist. Perhaps you will be prescribed glasses, drops or something else …
The biggest mistake of many …
In my opinion (yes, I noticed it myself) that the biggest mistake many people make is that they do not pause when working on a PC. For example, you need to solve some problem – here a person will sit at it for 2-3-4 hours until they solve it. And only then will he go to lunch, or tea, take a break, etc.
You can't do that! It's one thing you watch a movie, relaxing and sitting 3-5 meters away on the couch from the TV (monitor). The eyes, though strained, are far from the same as if you are programming something or counting data, enter formulas in Excel. In this case, the load on the eyes increases many times! Accordingly, the eyes start to get tired much faster.
Yes, just every 40-60 minutes. when working at a computer, pause for 10-15 minutes. (at least 5!). Those. 40 minutes passed, got up, walked around, looked out the window – 10 minutes passed, then went on to work. With this mode, the eyes will not be so tired.
How can I track this time?
I understand that when you work and are passionate about something, keeping track of the time or timing it is not always possible. But now there are hundreds of programs for a similar task: various alarms, timers, etc. I can recommend one of the simplest – Eyedefender .
Link: http: //www.softportal.com/software-7603-eyedefender .html
A free program that works in all versions Windows, the main purpose of which is to display a splash screen after a certain period of time. The time interval is set manually, I recommend setting the value to 45min-60min. (as you prefer). When this time passes, the program will display 'flowers', no matter what application you are in. In general, the utility is very simple and it will not be difficult to understand it even for novice users.
By doing such rest intervals between work intervals, you help your eyes to rest and be distracted (and not only them). In general, sitting for a long time in one place does not have a positive effect on other organs either …
Here, by the way, you need to develop one instinct – how the 'screensaver' appeared, signaling that time is up – whatever you do, stop working (i.e. save the data and take a break). Many do this first, then get used to the splash screen and close it while continuing to work.
How to relax your eyes during this pause of 10-15 minutes:
- It is best to go outside or go to the window and look into the distance. Then, after 20-30 seconds. look at some flower on the window (or on an old trace on the window, some kind of drop, etc.), that is, no further than half a meter. Then again look into the distance, and so on several times. When looking into the distance, try to count how many branches there are in the tree, or how many antennas are in the house opposite (or whatever …). By the way, the eye muscle is well trained with this exercise, many even got rid of glasses;
- Blink more often (this also applies to the time when you are sitting at the PC). When you blink, the surface of the eye is moistened (probably, you have often heard about 'dry eye syndrome');
- Make circular movements with your eyes (i.e. look up, right, left, down), you can also do them with your eyes closed;
- By the way, it also helps to invigorate and reduce fatigue in general, a simple way is to wash your face with warm water;
- Recommend drops or specials glasses (there is an advertisement for glasses with 'holes' or special glasses) – I will not. To be honest, I don't use this myself, and a specialist should recommend them, who will take into account your reaction and the cause of fatigue (well, there is an allergy, for example).
A few words about setting up the monitor
Also pay attention to the setting of brightness, contrast, resolution, etc. moments of your monitor. Are they all at their optimum values? Pay special attention to brightness: if the monitor is too bright, your eyes start to tire very quickly.
If you have a CRT monitor (these are such large, thick ones. They were popular 10-15 years ago, although they are still used in certain tasks), pay attention to the scan frequency (ie how many times a picture flashes per second). In any case, the frequency should not be lower than 85 Hz, otherwise the eyes will quickly get tired of constant flickering (especially if there is a white background).
Classic CRT Monitor
The sweep frequency, by the way, can be viewed in the settings of your video card driver (sometimes called the refresh rate).
A couple of articles on setting up your monitor:
- You can read about setting the brightness here: https: //pcpro100.info/yarkost-monitora-kak-uvelichit/
- About changing the monitor resolution: https: //pcpro100.info/razreshenie-ekrana-xp-7/
- Setting up the monitor so that your eyes don't get tired: https://pcpro100.info/nastroyka-monitora-ne-ustavali-glaza/
The last thing I want to advise. Breaks are, of course, good. But arrange, at least once a week, a fasting day – i.e. do not sit at the computer for a day. Go to the dacha, visit friends, clean up the house, etc.
Perhaps this article will seem to someone confusion and not entirely logical, and perhaps it will help someone. I will be glad if at least for someone it turns out to be useful. All the best!