We surf and email, create Excel spreadsheets, make appointments and do our online banking – all in front of the screen, of course. For the majority of Germans, everyday life at their computer workstation has long been a given. Our eyes are particularly stressed during this time. At times, concentrated vision and focusing are difficult, the eyes are red or burning and the eyelids simply close. In the following article you can expect helpful tips on the topic of “health at the computer workstation”.
- Eye pain at the computer workstation – these are the reasons
- Screen work and broken eyes: Is too much screen work harmful?
- How important is lighting at the computer workstation?
- Are there certain glasses for computer work?
- Computer workstation and tired eyes: What are blue filters?
- Computer work and health: How to protect your eyes when working at a computer
- Set up a computer workstation: Achieve greater well-being in just a few simple steps
- Conclusion
Eye pain at the computer workstation – these are the reasons
When we work on screens, we spend most of our time staring at the monitor surface. This reduces the natural eyelid movements from around 15 times per minute to just 3 times. The eye produces less tears and gradually dries out. But unpleasant eye pain isn't the only sign of working at a computer for too long. Other symptoms include eye redness, foreign body sensation, swelling of the eyelids, sensitivity to light and watery eyes. Experts then speak of “office eye syndrome” or “office eye syndrome”.
Screen work and broken eyes: Is too much screen work harmful?
It has probably happened to everyone that after countless hours in front of the screen, the real world briefly looks blurry. This isn't a threat at first, after all, your eyes are doing the hard work. While you work on a screen, your eyes move back and forth about 30,000 times a day. If you look up, your eye will refocus in a fraction of a second. Since this visual behavior is very unnatural, a so-called "adaptive paralysis" occurs, which is a spasm of the eye muscles caused by the eye's close adjustment. The accompanying reaction can be headaches, tired eyes and even squinting. In the worst case, regular work at the computer can lead to nearsightedness or worsen an existing vision defect as the lenses lose their flexibility due to prolonged “close vision”.
How important is lighting at the computer workstation?
The optimal lighting conditions at the computer workstation can significantly increase performance and well-being. According to the workplace guidelines ASR A3.4, office workplaces must be illuminated with at least 500 lux. However, lighting experts recommend 1,000 lux as most office workers find this particularly conducive to concentration. Good light can actually improve your vision by 20 to 30 percent. Lighting with an orange and red component provides additional relief for the eyes.
The computer workstation in particular should be bright and the light should shine evenly on the work surface. Ideally, your office is already well lit by natural daylight. With an additional lamp directly at your computer workstation, the surroundings can be illuminated individually.
Are there certain glasses for computer work?
Imagine how often you look back and forth from the screen between the keyboard, your files and other work documents, the telephone and the office door. Every time your eyes move, your eye lenses have to readjust to create a clear image. To make this work easier for the eyes, there are special glasses that are tailored precisely to the needs of screen work.
Did you know that you have a legal right to computer workstation glasses? They are also referred to as “computer glasses”, but experts refer to them as “room comfort glasses” or glasses with “room comfort lenses”.
Computer workstation and tired eyes: What are blue filters?
We have been illuminating our living spaces and workplaces with electric light for more than 100 years. Flat screens offer increasingly better contrast, but the unnatural effects are blinding. Bright light with a high blue content, such as in headlights and screens, does not improve the visual result - on the contrary: the image becomes blurry and puts additional strain on the eyes' ability to accommodate. You can therefore activate a blue filter on many devices. The light yellow filter improves visibility and contrast. After activating the blue filter, the display takes on a yellowish cast and the colors appear softer and gentler. The eyes quickly get used to the pale yellow color.
Computer work and health: How to protect your eyes when working at a computer
The following tips will help you consciously relieve your eyes at your computer workstation. Repeat the exercises a few times and make them an integral part of your daily routine.
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Use phone calls to close your eyes for a short time
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Moisturizing eye drops support the natural tear film
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A short trip during your lunch break and a long walk in the evening will soothe your eyes
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Make sure there is sufficient lighting - if the environment is too dark, your eyes will tire more quickly
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Look into the distance more often
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Blink often
- Place your hands briefly over your eyes (palming)
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Provide a water bottle and drink enough water
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Use foods containing lutein and zeaxanthin such as spinach, kale or broccoli as well as tomatoes, corn, egg yolks and grapes
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Warm compresses occasionally relax the eyes
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Ventilate regularly and ensure appropriate humidity
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If you have dry eyes, wear glasses instead of contact lenses
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Use a comfortable font size on the screen
Remember to consciously and regularly close your eyes to keep them hydrated. Also make sure that there is enough fresh air at the computer workstation - dry heating air or air conditioning often make the symptoms worse.
Set up a computer workstation: Achieve greater well-being in just a few simple steps
Most office workers spend eight hours at a computer workstation - do you? High quality Office furniture, calming colors and something Feng Shui in the office have a positive effect on our satisfaction, productivity and in many ways Health at work out. Calm and bright colors are not used in color therapy for nothing - they make us more balanced and happier. Office plants such as dragon tree, single leaf or linden tree impress with their air-purifying effect. Personal items on the Desk are proven to increase productivity and effectively reduce stress hormones. So feel free to place things that have personal value to you at your workplace or in drawers. Not only will you be motivated to let your eyes wander from time to time, but you will also be able to complete tasks with much more concentration afterwards.
Would you like more ergonomics at your computer workstation? Then there is a height-adjustable table and an ergonomic one Office chair essential. With a stand-sit desk you can alternate between working standing and sitting.
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Do you already know the ergonomic rule of thumb for greater well-being at the computer workstation? You should sit for a maximum of 40 minutes per hour, stand for 15 minutes and move for the remaining 5 minutes. |
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Conclusion
Despite working at a computer screen, you can keep your eyes healthy in the long term. The right one Lighting in the office prevents premature fatigue, promotes performance, prevents poor posture and even accidents at the computer workstation. An ergonomic facility ensures more Well-being in the workplace. The effort is worth it - an ergonomic computer workstation is an investment in the future from which everyone involved benefits. The thoughtful one Ergonomics in the workplace is a win-win situation for both employees and employers. However, if you often suffer from tired eyes at a computer workstation and additional eye problems, it makes sense to contact an ophthalmologist.