How to protect your eyes during computer use

Protect your eyes

People who spend a lot of time, working on the computer suffer from eye strain. With our next tips you can reduce the pain and eye redness and make your work easier and safier for your eyes.

There is the three main factors that affect your eyes fatigue:

  • Time you spend during work session.
  • Monitor type / quality you use.
  • Envoirment. Lighting in your room or office.


Exercise to relieve eye fatigue

When you work, the muscles of your eyes are tense and motionless. To reduce fatigue at this step, you must from time to time, to take breaks and make simple exercises.

Recommended cycle is 45 minutes of work and 5 minutes – break. Of course you can start from 55/5 or 30/5, what feels more comfortable for you.

At the brake time you can sit with eyes closed. Or look out the window and focus on distant objects. Go for a coffee or a lunch break.

Stretch muscles of your eyes left and right

1. To workout your eyes muscles, try to “strech” your apple of the eye to the eyes edge, for couple seconds and then, just pull it to the other side of the eye. Do it for 1-2 minutes.

Roll your eyes to reduce fatigue

2. Next, roll your eyes 360 degrees, around the edges, as if trying to hide apple of your eye under the eyelids. And repeat the same at other direction.

3. Third excercise, is to close your eyes tightly as possible and after 3-5 seconds open them wide. Repeat that about minute or two.

You should feel, how your muscles got stretched when performing these simple exercises.
Internet is full of other techniques, but these enough to keep your eyes in a “good shape”.


Which computer monitor is good for eyes

In that article we won’t compare brands or models. Most of them provide almost the same technology, depends on price and purposes.

I needed monitor for my office, for a full-time work.

After small research i’ve got following monitor requirements to protect your eyes:

  • Monitor for coding and working with terminal has to be from 23 inch and no more than 1080p (fullHD) to make text easy to read. Please, note: That configuration could not be suited for gamers. At 4K monitors can be harder to read the text. Of course you can configure that, but i didn’t wanted to mess with that.
  • Monitor has to be with Flicker-free technology (or just high refresh rate from 100/120 Hz). Definitely this is one of the important requirements for more comfortable work and reducing eye strain.
  • The second important parameter is Low Blue Light feature. Blue light from monitors, some types of lamps and sun is very harmful, as it get deep into the eye and cause serious damage to retina, macular degeneration and other disorders. So be aware of it.
  • Last option you need to deicide is LCD display panel type. Todays market offer us three main types: TN, IPS and VA. We recommend you to avoid TN panels due to it’s poor viewing angles. There is a difference between IPS and VA, but if that choice is related to office work, i think you can ignore it. Both panel types are modern. IPS has better refresh rates and colors, and VA is deeper blacks and may be a bit better viewing angles. I didn’t noticed it. Both VA and IPS are comfortable and better for your eyes then TN type.


Choosing between ASUS and BENQ I’ve bought BENQ EW2775ZH 27″ (not an advertisement). It was best offer for it’s price. 27 inch, FullHD with Eye-care Technology (low blue light and flicker free).

At the time of writing this article, I am using this monitor at office for third month and it really reduce the strain and fatigue.


How the environment affects your vision

There is a simple tips.
Try to follow the next lighting recommendations:

  • For comfortable viewing reduce monitor brightness in dark rooms and increase in bright room.
  • Avoid sun or direct light glares into your eyes or monitor. Use ambient lighting.
  • Dont mix lighting temperature. If you use warm light bulbs (2700K), don’t mix them with cold (6400K).
  • Configure color of your monitor to color of light bulbs or sun. If you working at office at the day-time, you better to use daylight color lamps (4000K or higher).
  • Use LED lamp, as it new and better technology then CFL. CFL is good aslo, but be sure it doesn’t flicker.
  • Better, if your envoirment has neutral colors (walls color) and ergonomic workplace (monitor mount, chair, table, input devices etc)


Software to help your eyes

There’s a couple of free linux programs, that helps you to care of your eyes:

Safe Eyes – reminding you to take breaks. The break screen asks you to do some exercises which will reduce your RSI (repetitive strain injury).
safe eyes website

f.lux – adjusts a display’s color temperature according to location and time of day.
f.lux website


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Thanks, very helpful!