1) 20-20-20 plus 20 Rule
When you’re focused on work, you tend to get closer to the screen, spend more time staring at it, and blink very rarely.
That’s a perfect setup for eye strain.
The American Academy of Ophthalmology suggests you follow the 20-20-20 rule.
About every 20 minutes, look at least 20 feet away for about 20 seconds.
Then add the “Plus 20.” Take 20 blinks for good measure.
It’s a way to give your eyes a break, let them relax, and re-hydrate the surfaces.
2) Basic Black
I wear black to look slimmer. But here’s a more practical reason to go with basic black.
Believe it or not, your shirt color can have an effect on computer glare—and, therefore, on your eyes.
White and light-colored shirts tend to produce reflection, while dark-colored shirts don’t. Maybe that’s why “Techies” always seem to wear black t-shirts.
The worst lighting problems are generally from sources above or behind you, including fluorescent lighting and sunlight.
Consider turning off some or all of the overhead lights.
If you need light for writing or reading, use an adjustable desk lamp.
Close blinds or shades, and avoid placing your monitor directly in front of a window or white wall.
Place an anti-glare cover over the screen or consider investing in glasses or contact lenses designed specifically for computer work.
3) Plants Are Your Friends
Eat more parsley! Okay, so this tip may not be so popular for some.
Parsley contains lutein and zeaxanthin, two antioxidant nutrients essential for eye health that may reduce the risk of macular degeneration. Plus, parsley is rich in beta-carotene and vitamin A – which help keep the surface of your eyes moist and healthy.
Next – cucumbers! When your eyes are starting to feel the strain — stick cool cucumber slices over your eyelids. After just a few minutes, the coolness helps relax the muscles, and you’ll experience relief.
Bilberries are also considered a superfood for our eyes. Rich in antioxidants, they can help with glaucoma, nerve functioning and improve blood flow to the vessels in the eye.
4) Sunning your eyes.
This exercise should feel comfortable and very relaxing.
Sun for a maximum of three minutes, and you should feel a pleasant warmth all over your face.
The eyes are closed throughout. Being outside and facing the sun is preferable. But if the weather is too bright or too cold, having a 60 or 100w angle-poise lamp directed at your face can be effective.
Very slowly keep turning your head from left side to right side, keeping your closed eyes “looking” ahead of you.
Then palm your eyes for maximum benefit.
5) Palming your eyes.
Dr. Bates famous palming method is an excellent way of obtaining relaxation for your eyes.
Every day take 30 seconds to 5 minutes, or more, to cover your closed eyes with your hands in such a way that there is no pressure on your eyeballs.
The palms of your hands are cupped gently over each eye with fingers overlapping on the forehead. The idea is to cut out all outside lighting.
This allows the tiny muscles at the back of your eyes to completely relax and blood flow to increase.
Whether sitting or lying down, support your arms and elbows with as much padding as possible to avoid fatigue in sustaining such a position.
Wishing you healthy, clear, and comfortable eyesight!
Resources: Acknowledgment and thanks to Dr. Bereliani from https://princetonnutrients.com/