Adjusting monitor light to protect eyes - Dr. Mehran Zarei Qanawati

How to adjust the monitor light for eye health?

Today, due to the expansion of the use of digital devices such as computers, laptops and smartphones, our eyes are more exposed to pressure and fatigue. By staring at the screen for a long time, complications such as dry eyes, blurred vision, headaches and even neck and shoulder pains may come to us, which is collectively known as computer vision syndrome (CVS). But there is no need to worry! By following simple tips and adjusting the monitor for vision as well as optimizing the light of the work environment, we can largely prevent these complications and protect our eyes. This article is a complete guide to creating an ergonomic and eye-friendly work environment.

Why is it important to properly adjust the monitor and light?

As you know, eyes are very sensitive organs that are responsible for receiving visual information from the environment. When we look at a screen for a long time, our blink rate slows down, which can lead to dry eyes. Also, the inappropriate light of the monitor or the surrounding environment can cause glare, reduce contrast and eventually tire the eyes. The right computer lighting not only helps reduce eye strain, but can also increase your concentration. A properly adjusted work environment will prevent unnecessary strain on the visual system and allow you to work longer hours without feeling too tired.

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Ergonomic monitor settings for eye protection

Adjusting a monitor for vision goes beyond simply turning it on and off. Compliance with ergonomic principles in the arrangement of the monitor plays an essential role in maintaining eye health and reducing fatigue. Here we discuss the most important of them:

1. Adequate monitor distance

The appropriate distance of the screen from your eyes should be between 50 and 70 cm (the size of an outstretched hand). This distance allows your eyes to see the entire screen without strain and without the need to constantly change focus. If the text looks small on the screen, increase the font size instead of moving it closer to the monitor.

2. monitor height

The top edge of your monitor should be level with or slightly below your eyes. This position causes your gaze to tilt downward, which is better for blinking and preventing dry eyes. It also prevents bending the neck up or down and prevents neck and shoulder pain.

3. angle and tilt of the monitor

The monitor should be adjusted so that the light rays do not shine directly into your eyes and the light reflection from windows or lamps should be avoided. Slightly tilting the monitor backwards (about 10 to 20 degrees) can reduce glare and light reflection.

4. Screen cleaning

Dust and fingerprints on the screen can cause blurring and reduced contrast. Clean your monitor screen regularly with a special soft cloth to maintain image clarity and reduce strain on your eyes.

The importance of adjusting the monitor light and environment for vision

Adjusting the light, both in the monitor and in the work environment, is one of the important factors in reducing eye fatigue and protecting vision. To protect the eyes, the monitor light setting should be in harmony with the ambient light.

1. Brightness of the monitor h3

The brightness of your monitor should be approximately equal to the brightness of the surrounding environment. If your screen is too bright or too dark, your eyes have to work harder to adjust. A simple way to adjust is to open a white page (such as Word) and compare its brightness with white paper under ambient light. They should be similar.

2. Contrast and text size

Appropriate contrast is very important for text readability. Black text on a white background creates the best contrast and is suitable for long reading. Avoid very high or low contrasts that cause eye strain. Also, make sure the font size is large enough that you don't have to strain to read.

3. Color Temperature (Color Temperature)

Color temperature refers to the warm (yellow/orange) or cool (blue) spectrum of light. The blue light emitted by many screens can damage the eyes in the long run and disrupt the sleep cycle. Using night mode settings or blue light filters at the end of the day can help reduce eye fatigue and improve sleep quality.

4. Work environment light

Environmental light should be uniform and without glare or sharp shadows. Avoid placing the monitor in front of or behind a window, as these positions can cause direct glare or unwanted light reflection. The best situation is to place the monitor parallel to the window and use blinds to control the natural light. Also, the use of soft and indirect lights instead of direct and intense lights helps eye health.

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Tips to reduce eye fatigue while working on the computer

In addition to adjusting the monitor for vision and ambient light, following some habits can significantly reduce eye fatigue:

• The 20-20-20 rule: Every 20 minutes, look at a spot 20 feet away for 20 seconds. This allows the eye muscles to rest.
• Conscious Blinking: When working on a computer, our blinking rate naturally decreases. Try to blink consciously and regularly to keep your eyes moist. The use of artificial tear drops can also be useful if needed.
• Regular breaks: Get up from the computer for 5 to 10 minutes every hour, walk, stretch, and rest your eyes. These breaks are not only useful for the eyes, but also for your whole body and mind.
• Consumption of sufficient water: Drinking enough water helps to maintain the moisture of the body and eyes and prevents dry eyes.
• Regular eye exams: Regular eye exams are necessary to check your eye health and update your glasses or contact lenses, even if you don't feel any problems.

Conclusion about adjusting the monitor for vision:

By following these tips, you can adjust your work environment in such a way that the health of your eyes is prioritized. Investing in a quality monitor and properly setting it up with the right ambient lighting will not only protect your vision, but will increase your comfort and productivity throughout the workday. Remember that your eyes are valuable assets and taking care of them should be an integral part of your daily routine. By following these tips, you can enjoy the digital world while maintaining your long-term vision health.

Frequently asked questions about adjusting the monitor for vision

1. Is using dark mode (Dark Mode) better for the eyes?

Dark mode can be useful for some people in dimly lit environments and reduce eyestrain, but it's not the same for everyone. Low contrast can make reading difficult in some dark mode settings.

2. What is the best background color to reduce eye fatigue?

Usually white or light color with dark text (such as black) provides the best contrast and readability and is less eye straining.

3. Are blue light filter glasses really effective?

Some studies have shown that these glasses can help reduce eye fatigue caused by blue light and improve sleep, but their definitive effect in preventing long-term damage has not yet been proven.

4. How often should I see an ophthalmologist?

It is recommended that adults see an eye doctor every 1 to 2 years, and children and older people at shorter intervals.

5. What foods are good for eye health?

Foods rich in vitamins A, C, E, zinc and omega-3 fatty acids such as carrots, citrus fruits, dark green leafy vegetables, fatty fish and nuts are very useful for eye health.

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