Ophthalmologist: Glare from light on a smartphone or monitor screen increases strain on the eyes.
Our eyes are designed by nature to look into the distance, yet we force them to focus all day long on a flat screen right in front of us, for which the visual system pays the price with an increasing risk of myopia and dry eye syndrome, said pediatric ophthalmologist, Doctor of Medical Sciences Igor Aznauryan. He provided tips on monitor setup for eye protection.
Preventing vision problems starts with proper organization of the workspace, the doctor pointed out. First and foremost, he urged not to sit on a couch, chair, or bed while using a laptop, as a curved spine position, especially in the cervical region, can lead to worsening vision.
The ophthalmologist also recommended choosing a large monitor with a diagonal of at least 20 inches (50 centimeters) for a full eight-hour workday. Additionally, the screen should have a high resolution, as the higher it is, the clearer the image or text appears.
"It is safe to be near technology for a long time at a distance of an 'outstretched arm': sitting in a chair, place your hand on the table, and position the monitor where your fingers end. Of course, it all depends on people's height and the length of their upper limbs, but generally, this distance ranges from 50 to 70 centimeters," the doctor explained.
Equally important is to consider the placement of the workspace. Sunlight or artificial light should not hit the screen, as glare can increase the strain on the eyes, the specialist noted.
One of the reasons for the development of myopia is too bright or dim monitor light, the doctor warned.
"Brightness should be set to correspond with the room's lighting. Is it bright in there? Increase the brightness. When it gets dark, lower it. The computer should not be a glowing spotlight in the dark. Rely on your own feelings; it should be comfortable for you. Contrast is usually set to medium. The color temperature should vary throughout the day. My advice: make it cooler during the day, warmer in the evening," the doctor shared.
He recommended adjusting the font size for personal comfort so that there is no need to squint or 'stick your nose' to the monitor.
"First of all, I always say: don't forget to blink, because when a person is engrossed and focused, they simply forget to do it — and the cornea dries out. Secondly, use the '20/20/20' rule. After every 20 minutes of work, look into the distance for 20 seconds at a distance of 20 feet (6 meters). Finally, go outside or take a walk; fresh air is very beneficial for the visual system, and don't forget that natural light stimulates the production of dopamine, a hormone that supports eye health," the expert concluded.
