WISS Today Article

Students, teachers, and staff have all had to make the shift from traditional classrooms to e-learning in order to continue education during this time. This new situation has us spending extra time in front of computer screens.

The Western International School of Shanghai (WISS) has some tips to share on how to take care of your eyes and posture while you work and study.

Here are 10 tips to help you look after your eyes and physical health anytime you are using a computer.

1) Blink

Humans normally blink about 15 times in one minute. However, studies show that we only blink about 5 to 7 times in a minute while using computers and other digital screen devices. Blinking is the eye’s way of getting the moisture it needs on its surface.

Make a conscious effort to blink as often as possible. This keeps the surface of your eyes from drying out. You might even want to put a sticky note on your computer screen reminding you to blink often!

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2) Follow the 20-20-20 rule

Take regular breaks using the “20-20-20” rule: every 20 minutes, shift your eyes to look at an object at least 6 meters away, for at least 20 seconds.

3) Use blue blocker glasses

Blue light blocker glasses are specially made to help reduce eye strain and protect your vision from blue light. Wearing them while using a computer may reduce the headaches and eye fatigue caused by your screen.

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4) Adjust the brightness and contrast on your computer or device

If your screen glows brighter than your surroundings, your eyes have to work harder to see. Adjust your screen brightness to match the level of light around you. Also, try increasing the contrast on your screen to reduce eye strain.

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5) Reduce glare

The screens on today’s digital devices often have a lot of glare. Try using a matte screen filter to cut glare.

6) Adjust the position of your computer or device

When using a computer, you should be sitting about 25 inches (right about at arm’s length) from the screen. Also, position the screen so your eye gazes slightly downward, not straight ahead or up.

7) Have the computer monitor screen set at eye level or slightly lower

This reduces strain on the eyes as well as strain on the neck as we aim to have the neck in a neutral position

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8) Have your computer set so that your elbows rest comfortably by your side

This reduces tension in the neck area as well as reducing over use of the arm and forearms.

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9) Adjust your chair so that your feet are flat on the floor or resting flat on a stool

This position takes pressure of your thighs and supports your pelvis.

10) Take frequent breaks

Get up and stretch, jump, walk, and move.

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References

https://www.preventblindness.org/blue-light-and-your-eyes

https://www.betterhealth.vic.gov.au/health/healthyliving/computer-related-injuries