We browse the web and send emails, create Excel spreadsheets, schedule appointments and do our online banking – naturally all in front of a screen. For the majority of people in Germany, daily life at their computer workstation has long since become second nature. Our eyes are put under particular strain during this time. At times, concentrated vision and focusing become 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 causes
- Screen work and damaged eyes: Is too much screen time harmful?
- How important is lighting at the computer workstation?
- Are there specific glasses for screen work?
- Computer workstation and tired eyes: What are blue light filters?
- Screen work and health: How to protect your eyes when working at a screen
- Setting up your computer workstation: Greater comfort in just a few simple steps
- Conclusion
Eye pain at the computer workstation – These are the causes
When working at a screen, we spend most of our time staring at the surface of the monitor. As a result, natural blinking is reduced from around 15 times per minute to just 3 times. The eyes produce less tear fluid and gradually dry out. But uncomfortable eye pain is not the only sign of spending too long in front of a screen. Other symptoms include red eyes, a feeling of having something in the eye, swollen eyelids, sensitivity to light and watery eyes. Experts refer to this as “office eye syndrome” or “computer vision syndrome”.
Screen work and damaged eyes: Is too much screen time harmful?
Almost everyone has experienced the real world looking blurred for a short time after spending many hours in front of a screen. At first, this is not alarming, as your eyes are doing extremely hard work. While you work at a screen, your eyes move back and forth around 30,000 times a day. When you look up, the eye refocuses in fractions of a second. As this visual behaviour is very unnatural, it leads to what is known as “adaptive paralysis”, an eye muscle spasm caused by the eye adjusting to close-up vision. The accompanying effects can include headaches, tired eyes and even squinting. In the worst case, regular computer work can lead to short-sightedness or worsen an existing visual impairment, as the lenses lose their flexibility due to prolonged close-up focus.
How important is lighting at a screen workstation?
Optimal lighting conditions at a computer workstation can significantly boost performance and well-being. According to workplace guideline ASR A3.4, office workstations must be lit to at least 500 lux. However, lighting experts recommend 1,000 lux, as most office workers find this especially conducive to concentration. Good lighting can actually improve visual performance by 20 to 30 percent. Lighting with orange and red tones also helps reduce eye strain.
The computer workstation in particular should be bright, with light distributed evenly across the work surface. Ideally, your office is already well lit by natural daylight. An additional lamp placed directly at your computer workstation allows you to brighten the area to suit your needs.
Are there specific glasses for computer work?
Just imagine how often you look away from the screen to the keyboard, your files and other work documents, the phone and the office door. Every time your gaze shifts, the lenses in your eyes have to readjust to create a clear image. To make this easier for your eyes, there are special glasses designed specifically for the demands of computer work.
Did you know that you have a legal entitlement to computer workstation glasses? They are also referred to as “computer glasses”, while experts tend to call them “room comfort glasses” or glasses with “room comfort lenses”.
Working at a screen and tired eyes: What are blue light filters?
For more than 100 years, we have been illuminating our living spaces and workplaces with electric light. Flat screens offer ever better contrast, but their unnatural effects can cause glare. Harsh light with a high blue content, such as that from spotlights and screens, does not improve vision – quite the opposite: the image becomes blurred and places additional strain on the eyes' ability to focus. That is why many devices allow you to activate a blue light filter. This light yellow filter improves visibility and contrast. Once the blue light filter is activated, the display takes on a yellowish tint and colours appear softer and gentler. The eyes quickly get used to the pale yellow hue.
Screen work and health: How to protect your eyes when working at a screen
The tips below will help you consciously reduce strain on your eyes at your screen workstation. Repeat the exercises several times and make them a regular part of your daily routine.
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Use phone calls as an opportunity to briefly close your eyes
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Moisturising eye drops support the natural tear film
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A short trip out during your lunch break and a long walk in the evening help soothe your eyes
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Ensure there is sufficient lighting – if the surroundings are too dark, your eyes will tire more quickly
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Look into the distance more often
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Blink often
- Briefly place your hands over your eyes (palming)
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Keep a water bottle handy and drink enough
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Choose foods containing lutein and zeaxanthin, such as spinach, kale or broccoli, as well as tomatoes, sweetcorn, egg yolk and grapes
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Warm compresses can help your eyes relax from time to time
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Ventilate regularly and ensure the humidity level is appropriate
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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 close your eyes consciously and regularly to keep them moist. Also make sure there is enough fresh air at your computer workstation – dry heated air or air conditioning often make the symptoms worse.
Setting up a screen workstation: More wellbeing in just a few simple steps
Most office workers spend eight hours at a screen workstation – do you too? High-quality office furniture, calming colours and a touch of Feng Shui in the office have a positive effect in many ways on our satisfaction, productivity and health in the workplace from. Calm and light colours are used in colour therapy for good reason – they help us feel more balanced and content. Office plants such as dragon tree, peace lily or indoor lime impress with their air-purifying effect. Personal items on your desk have been proven to boost productivity and effectively reduce stress hormones. So feel free to place things at your workstation or in drawers that have personal value to you. This will not only motivate you to let your gaze wander now and then, but also help you concentrate much better on the tasks ahead afterwards.
Would you like more ergonomics at your screen workstation? Then a height-adjustable desk and an ergonomic office chair are essential. With a sit-stand desk, you can work alternately standing and sitting.
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Do you already know the ergonomic rule of thumb for greater well-being at a screen workstation? Per hour, you should sit for a maximum of 40 minutes, stand for 15 minutes and spend the remaining 5 minutes moving. |
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Conclusion
Despite screen work, you can keep your eyes healthy in the long term. The right office lighting prevents premature fatigue, improves performance, prevents poor posture and even accidents at the screen workstation. Ergonomic furnishings ensure greater well-being in the workplace. The effort is worth it – an ergonomic screen workstation is an investment in the future that benefits everyone involved. Well-thought-out ergonomics in the workplace is a win-win situation for both employees and employers. However, if you very often suffer from tired eyes at your screen workstation and experience additional eye complaints, it makes sense to contact an ophthalmologist.