Many people have computer-related jobs that greatly affect our vision. Scientists say that focusing on one point is unnatural for the body, and thus nature affects our eyes. What to do for those who cannot devote less time to their computer for a number of reasons? How to keep your eyesight while working at a computer? These simple tips help you do it effectively.

Proper organization of the workplace

Few people take this point into account. They sit while working at the computer, at random, which affects their posture and condition of vision.

• The monitor screen should be at a distance of about 70 centimeters from the eyes, and its upper border should be at eye level or slightly higher.
• The brighter the room, the brighter the monitor should be. And vice versa. Adjust its brightness depending on the lighting.
• Wipe dust off the monitor daily to ensure maximum image clarity.
• The monitor should not be exposed to light from windows or other sources.
• Get a comfortable chair for working at the computer. It will allow you to relax your shoulders and arms, which will affect your posture. You won't lean too close to the screen.

Breaks at work

Take a break from work every 45-60 minutes to keep your eyesight at the computer. Take your eyes off the screen for five minutes and let your eyes rest. Of course, this is quite difficult to do, especially when you are doing an important task. Then install a reminder program on your computer that will make you distracted.

Eye charger

The eye muscles get very tired when they stare hard at one point. To relax them, you should perform daily simple gymnastics. It is performed as follows:

• A label should be glued to the glass in the form of a dot having a diameter of 3-5 millimeters.
• Place your eyes at a distance of 30 cm from her and focus on a point.
• Hold it for a few seconds, and then look at a distant object behind the glass.
• Perform the exercise about 30 times several times a day. You can do them during breaks at work.

Use eye drops

Save your eyesight while working at a computer eye drops. When you constantly look at the monitor, very little eye fluid is produced and the eyes become dry. To prevent similar problem, buy "artificial tear" drops, which are now many varieties in the pharmacy.

vitamins

Vitamins are necessary for our entire body, including the eyes. There are a lot of pharmacies on sale right now. vitamin preparations aimed at improving vision. Eat more fruits and vegetables healthy lifestyle life and move more. And then your vision will always be in perfect order.

If you have vision problems, then at the New Vision clinic you can perform diagnostics, treatment of myopia without surgery, and other procedures. According to patient reviews, all methods of the clinic give simply excellent results.

To make it easier for the eyes, sometimes it is enough to look around and slightly change the configuration of the workplace or make adjustments to the daily routine. What to pay attention to?

illumination

It is important that the screen is not the only source of light in the room. When sitting at a computer or watching TV, turn on the lamp. This is another reason to stop working at night.

If you work with papers or (before going to bed, for example), make sure that the light of the lamp falls on the paper, and does not shine in your eyes. To do this, position the lamp slightly behind you (only so that your shadow does not interfere). For the desktop, also choose a lamp that will direct the light not into the eyes, but onto the surface.

Glare

A light-filled room can strain your eyes if your monitor is glare. Use ambient light bulbs, anti-glare monitors, directional lights.

breaks

Tanel Teemusk/flickr.com

When we look at the screen, our muscles work in a static-dynamic mode, that is, they do not relax, but they do not do enough work for health. Therefore, we need breaks, if not for exercise, then at least for rest.

Take a break from work. Rub your palms together to feel warm. Put your elbows on the table, put your head on your hands so that your palms cover your eyes. Close your eyes and sit in this position for a few minutes, you can think of something good. Breathe deeply and evenly. And do this several times a day, preferably every hour.

Try to spend time in front of the screen only when necessary, and relax and have fun without gadgets. This is especially important for children.

Play after work or in the afternoon. If it’s impossible to tear yourself away from the projects and numbers on the screen and you forget about rest, you need to relax after work or at least during your lunch break and make your muscles move. Help in this game: tennis, badminton. Hang at least darts in your office and leave the darts behind. You can print a photo of a particularly unpleasant client and make him a target, at the same time.

After work - a bicycle or a scooter to change focus as often as possible.

Moisturizing drops

Sometimes after a day of work at the computer it seems as if sand was poured into the eyes. To avoid this effect, instill moisturizing drops or artificial tears. Pharmacies have many options, look for those that do not contain preservatives. And don't confuse hydrating drops with redness-relieving drops. The latter can, on the contrary, increase the feeling of dryness.

indoor air

A good microclimate is what can save you from dryness. An air conditioner and a humidifier will help regulate the temperature (18–22 °C) and air humidity (40–60%). If you smoke, then smoke away from the workplace so that the smoke does not float in the room.

Glasses and lenses

Alba Garcia Aguado/flickr.com

For some reason, it is customary for us to have one pair and one pair of lenses for all occasions. But sometimes, to work at a computer (and for any other work at a close distance from the eyes), you need optics that you cannot wear when walking in the city. Do not save on your eyes, order as many glasses and lenses as you need for full-fledged work in different conditions.

In summer, wear glasses that protect against harmful ultraviolet radiation. They are more expensive, but worth their money.

Blink more often

Blink. When we look at a screen, we blink less than usual. So, do not moisturize your eyes. That is, in addition to the normal climate in the room, it is enough just to blink more often to make it easier for the eyes. For example, every time you open a new tab.

20–20–20 rule

This exercise is so simple and enjoyable that you will definitely do it. Every 20 minutes, look for 20 seconds at an object that is 20 feet away (about 6 meters). Or look out the window and look at least at something.

Monitor position

A lot depends on the position of the body at work and the quality of the technique. What can be done to make it easier on the eyes?

• Place the monitor correctly, i.e. at arm's length, so that top part The screen was at eye level. Adjust the seat height if necessary.
• Set up your monitor. Find the instructions and set the brightness and contrast values ​​\u200b\u200bthat are convenient for you.
• Wipe the monitor. The more dust and spots, the more glare and less contrast, the worse eyesight. So do not forget about wet wipes at least once a week.

Document holders

If you have to work simultaneously with the screen and printed documents, keep the papers on the stands. Remember, at school there were such for textbooks? The point is to reduce the strain on the neck and not lower the eyes.

Computers have contributed a lot to our lives - they have facilitated work, diversified leisure, expanded the circle of contacts, opened up new perspectives. But long hours spent at the monitor, are not in vain for the body as a whole and the eyes in particular. Nature did not provide for a long focus of the gaze on one point, this leads to deterioration ocular blood supply, and hence the supply of oxygen, useful substances. Also, when the eyes for a long time are at the same distance from the monitor, the eye muscles weaken and atrophy from this. This leads to loss of vision.

Just don't think it's inevitable. There are a number of rules, following which you can prevent or prevent the very beginning of this process.

Let's consider them in more detail:

Not everyone thinks about how important it is to sit properly at the computer. But because of an uncomfortable posture, the back, neck and eyes suffer, because, taking more comfortable position, a person unconsciously tries to bring his eyes closer to the screen. Here is how you can avoid this situation:

• Position the monitor a little further away than you place the book when reading, and so that its top border is at eye level or slightly lower.
• As far as lighting is concerned, next rule: The brighter the room, the brighter the screen should be. Too sharp contrast of brightness between the room and the monitor overworks the muscles of the eyes. It is easy to determine the optimal brightness, for this it is enough to open any white image, for example, a blank text editor document and make an evaluation of it. Blinding light indicates that the brightness needs to be reduced when gray color it is necessary to increase the corresponding indicator.
• Not the last role is played by the refresh rate of the monitor, which is understood as the frequency of changing images and the higher it is, the more imperceptible for human eye the picture changes. The recommended figure is 75 Hz.
• Make sure that the monitor does not reflect any light sources that may create glare on the screen surface.
• High image quality has a positive effect on the eyes. Modern screens have fairly good sharpness and are distinguished by the absence of flicker. Only any monitor accumulates dust very quickly, this worsens clarity. It is enough to wipe it with a napkin every few days to eliminate this problem.
• Plays an important role general position body while working at the computer. An awkward posture forces you to lean more towards the screen and therefore increases eye strain.
• If you need to consult a document while working, place them next to the screen on a stand, this will help your eyes and neck not get tired longer.

The room in which work is carried out at the computer should be ventilated daily and subjected to wet cleaning.

2 Operating time

It is very important not to exceed optimal time computer work. For adults, it is 6 hours, for the elderly and children - less. Do not spend more than 2 hours at the monitor in a row. Take at least ten minutes off.

3 - Break

Every 45 minutes you need to give your eyes a rest. This is ideal, in practice, 90% of computer users look at the clock only to find out when it will be lunch or the end of the working day. Sometimes it is very difficult to get distracted from the screen, the way out can be special programs that, through certain time remind you to take a break.

4 - Charging

And the resulting break is best used for gymnastics for the eyes. Experts recommend that you close your eyes and cover them with your palms so that light does not penetrate. Relax, do not move your eyes, imagine a picture that makes you feel good. The muscles of the face and eyelids should be relaxed. After 2-3 minutes, you will feel that your eyes have rested.

After that, you need to go to the window and train the muscles that are responsible for focusing. To do this, stick a small mark on the glass, move 30 cm away from it. Focus on it with your eyes, then move it to any distant object outside the window. It could be a tree, a car or a house. Linger on it with your eyes for 2-3 seconds. and repeat the exercise about 30 times, but if you feel that you are too strained, just look at distant objects for a few minutes.

You can do the following exercises, each for 10 seconds:

• Sit up straight and move your eyeballs up and down.
• Close and open your eyes alternately.
• rotate eyeballs right left.
• Move your finger to the tip of your nose and close your eyes on it.

Then blink your eyes for a minute.

5 - Eye drops

After long work at the computer, dryness, a feeling of pain, "sand" in the eyes may appear. These symptoms indicate insufficient production of tear fluid due to rare blinking. In such a situation, you need to try to blink more often. If this fails, you can buy special drops in an optician or pharmacy. In any case, a trip to the ophthalmologist will not be superfluous.

6 - Vitamins

The human body cannot do without vitamins, and the eyes are no exception in this regard. Include in your diet as many fruits and vegetables as possible, you can use multivitamin complexes. Maintain vision for good level regular intake of vitamin A (retinol), which is found in carrots, and vitamin C (lemon, kiwi and cabbage) will help. good habit there will be the use of special teas for good vision. They can be drunk as regular tea or occasionally, as a preventive measure.

7 - Computer glasses

A good way to prevent visual impairment is to use special glasses for working at a computer. They are able to absorb harmful radiation. You only need to buy such a device in specialized stores, otherwise you risk acquiring a fake that will not bring any benefit to your eyes.

These tips are easy to follow. Your reward will not only be good vision but also improved overall well-being.

It's hard to imagine life modern man without computers. At home or at work, people most different ages for several hours a day they sit in front of the monitor screen. It is widely believed that due to work on the computer, vision deteriorates. In fact, everything is not as bad as it seems. We must be aware that it is not the computer that is to blame for the deterioration of vision, but often our own ignorance of elementary hygiene standards when working at a computer.

First of all, pay attention to the fact that the display screen should be located slightly above the level of your eyes. Thus, those groups will automatically relax eye muscles, which are most tense with the usual direction of gaze - down and forward.

Most of all, the eyes get tired of sharp light contrasts. Often in offices one has to observe the following picture: a person works at a computer, and there are two bright lamps next to him on the table, which are directed directly at his face. The man squints, covers his eyes with his hand, protecting himself from the annoying light, but still continues to work heroically. Pain in the eyes, increased tearing, headaches - all these are the results of the inept organization of your workplace. It is not surprising that such a manner of working at a computer after a certain time will become a habit and a visit to the optometrist will become inevitable. Such an attitude to their organs of vision is simply unacceptable.

Before you sit down at the computer, you need to check the lighting of your workplace. For example, I covered the lamp that is on my desktop with a bluish filter in order to bring its brightness as close as possible to the brightness of the computer screen. The walls around the display are best painted blue or pasted over with blue wallpaper.

So, let's assume that we figured out the lighting. Note that the symptoms of eye strain also occur due to the lack of pauses in work. I made it a rule to spend every 40-45 minutes special exercises aimed at relaxing the eye muscles.

One interesting book I read that in ancient times they used gymnastic exercises in the form of various eye movements to improve blood circulation. Try to do a few simple exercises in between work, and you will immediately feel how it will become easier for you.

Complex 1

1. Close and open your eyes tightly 6-7 times with an interval of 30 seconds.
2. Look up, down, right, left without turning your head.
3. Roll your eyes in a circle: down, right, up, left and in the opposite direction.
4. Blink your eyelids quickly for 1-2 minutes.
5. Close your eyelids and then massage them in a circular motion with your fingers for 1 minute.

Exercises can be done while sitting

repeating each 2-3 times with an interval of 1-2 minutes. The total duration of the exercises is 10 minutes.

Do the second and third exercises not only with open, but also with eyes closed. Before starting work on the computer, do a set of exercises that promote the endurance of the organs of vision. Many of the acquaintances to whom I recommended it do not feel the same tired eyes at work. The most important thing is to do the exercises regularly. Only then will they give the desired effect.

Complex 2

1. Sit down, lean on the back of a chair, close your eyes, put your hands on your hips. Sit like this for 15-20 seconds.
2. Perform slow circular movements of the head in one direction, then in the other. Repeat 4-5 times. Massage with fingertips (in circular motions and strokes) occipital part head and neck.
3. Close your eyes tightly for 4-6 seconds, then open them for 4-6 seconds. Repeat 5-7 times.
4. Tilt your head to your chest and, without deflecting it, take it back. Then lean back, relaxing the neck muscles. Repeat the exercise at a slow pace 3-5 times.
5. Look ahead of you into the distance for 3-4 seconds, then look at the tip of your nose and hold for 4-5 seconds. Repeat 5-7 times.
6. Close your eyes, with the pads of the three fingers of each hand, lightly press on upper eyelid within 3-4 seconds. Remove your fingers from the eyelid and sit with your eyes closed for 3-4 seconds. Repeat 4-5 times.
7. Put your hands on your belt, tightly bring your elbows forward, then pull back. Bend over. Repeat 3-4 times.
8. Close your eyes, make circular movements with your eyeballs. Change the direction of rotation every 4-5 seconds. Do the exercise for 15-20 seconds.

Take a break from your computer and do next complex exercises.

Complex 3

1. Lean on the back of a chair. Follow with your eyes how the finger of the hand slowly lowers and then rises at a distance of 50 cm from the eyes. Repeat 8-10 times, changing hands.
2. Sit up straight, relax, lower your arms down, then sharply tighten the muscles of the whole body and relax completely. Lower your head to your chest, close your eyes. Repeat after 10-15 seconds. The exercise must be performed 3 times.
3. Relax, put your hands on your belt, take a quick deep breath. Then exhale slowly in a narrow stream for 5 seconds while stretching the abdomen and relaxing the muscles of the limbs. Repeat 3-4 times.
4. Right bent arm outstretched finger take it to the right. Slowly move your hand to the left, following your finger with your eyes. Change your hand. Repeat 10 times.
5. Blink rapidly for 1-2 minutes.
6. Bend back and stretch, raising your arms up. Return to initial position. Repeat 4-5 times.
7. Complete open eyes up-right, up-left, down-right, down-left. The duration of the exercise is 15-20 seconds.

If you are literally loaded with work,

In the minds of most people, a computer is a necessary thing. We need smart machines every day: for work, entertainment, games, learning, communication. We can't imagine our life without him anymore. Spending a lot of time at the computer at home and at work, we sometimes do not think about the fact that we are sitting incorrectly, we do not take our eyes off the monitor for many hours, and then there is a burning sensation in the eye area, tearing, and decreased vision.

Familiar? I don’t know how your eyesight is, but my eyesight is getting worse every day ... Therefore, friends, you need to take regular breaks from working at the computer to give your eyes a break from tension.

Keeping your eyes on the computer

Eyes Relax: online work breaks are essential

If you work at a computer in the office, then you probably have small breaks planned by management. It is right. But for those who work or spend a lot of time at the monitor at home, I advise you to download and install the easy Eyes Relax or Ne Glas program, which will remind you of the necessary breaks in work to give your eyes a chance to rest. Links to programs at the end of the article.
But in any case, doctors advise from time to time to look away from the monitor, to other, larger objects. Don't forget about that either.

Eyes Relax features, installation and configuration of the program

Eyes Relax is a utility in Russian, free, does not require installation, it is possible to set a password and parental control in order to know for sure that your children sitting at the computer are also guaranteed to take breaks during games and when visiting social networks+ yourself :)

• 1. After you unzip the files in the tray, you will see the "eye" icon. Click, open, to go to the settings.
• 2. Breaks, this is the first tab in the program.

Customize short and long breaks to your liking. For example, I set up short breaks like this: every 45 minutes, a break of 300 seconds (5 minutes).
Big breaks, respectively, I did not set, otherwise I will only rest Press "Setup". Choose the form of the break. For example, "Blank Screen", a color of your choice.

Tab "Notification" and "Sounds" - it is better to uncheck the first two checkboxes. They warn that rest is coming soon and give you the option to turn off the desired break.

• 3. The next important tab is "Protection".

Here you can set a password and only then enable parental mode. The rest is better to configure as in the screenshot below, so that it is not possible to disable the program in the task manager. You can deactivate the program only before the break, so in the "Notification of the break" tab, I unchecked the box.

• 4. The last tab "Settings".

Uncheck the last item. Again, this is a kind of hint on the program tray icon that the break is coming soon. Screenshot above.


• 5. small video on setting up the Eyes Relax program.

The Ne-Glaz program is very similar to Eyes Relax. The program requires installation on a computer. By default, in the "Work" tab, the break time is set to 45 minutes, "Rest" is 15 minutes. Adjust to your liking. The only thing, do not forget to check the box next to "Autostart" in the program settings.