Prolonged computer use and working in suboptimal lighting can strain the eye muscles, forcing them to focus more intensely and increasing the risk of headaches, fatigue, redness, irritation, and a sensation of dryness. It can also lead to blurred vision and, over time, contribute to the progression of myopia. This is the assessment shared by Andrey Popov, an ophthalmologist who spoke with socialbites.ca.
Popov emphasizes that the first practical step to lessen visual load is to calibrate the screen’s brightness carefully and position the device about 35 to 40 centimeters from the eyes. A screen too close or too dim creates extra work for the focusing muscles, while glare from lighting can trigger squinting and eye fatigue. He notes that when people stare at screens, their blink rate drops—this dry eye effect can be managed by maintaining a regular blink cadence and, if discomfort arises, using lubricating eye drops as directed by an eye care professional.
Light quality has a direct impact on both eye comfort and visual clarity. In dim rooms, adding focused lighting can reduce strain, whereas overly bright spaces should be tempered with shading. Natural daylight remains beneficial during daytime hours; even on overcast days, it tends to be easier on the eyes than artificial lighting alone. A balanced lighting plan supports better contrast on the screen and reduces glare that can worsen vision fatigue.
To prevent eye strain, Popov suggests adopting a measured visual routine. He advises taking a clear break about every 40 minutes of continuous visual work and performing simple eye exercises during those pauses. Proper desk setup matters as well: sit with the body upright, the feet flat, and the forearms supported so the hands can rest comfortably on the desk. The distance from the desk to the eyes should stay around 35 to 40 centimeters, ensuring the spine remains straight and the shoulders relaxed. These habits collectively ease the load on the ocular muscles and support longer, more comfortable work sessions.
Dietary choices can also influence eye health. Popov recommends a varied diet rich in natural vitamins and minerals that support ocular function. When no allergies are present, including fermented dairy products, berries such as blueberries, and orange-hued vegetables and fruits—carrots, pumpkins, mangoes—can contribute essential carotenoids and antioxidants that support the retina and overall eye health. Hydration and a balanced intake of omega-3 fatty acids may further aid in maintaining tear film stability and reducing dryness, especially for people who spend long hours at screens.
The discussion also touches on lifestyle factors beyond the screen. Regular physical activity improves circulation and can help reduce eye discomfort by ensuring adequate blood flow to ocular tissues and reducing general fatigue. It is wise to combine eye-friendly habits with ergonomic work practices and periodic screen-free breaks to protect long-term vision health. In related coverage, other medical professionals have explored how posture, sleep quality, and stress levels interact with eye comfort, underscoring that eye health benefits from a holistic approach to daily routines.
In closing, maintaining eye comfort in modern work environments calls for a practical blend of proper screen settings, thoughtful lighting, structured breaks, healthy habits, and a nutrient-rich diet. A balanced approach helps minimize strain and supports clearer vision over the course of a workday, while also contributing to overall well-being.