5 tips to protect your eyes while working at a computer
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1. Don't use your PC in bad light
The screen of a monitor or laptop should never be brighter than the ambient light. That is, either add light in the room, or turn down the brightness of the display. The second option, however, carries with it another, no less serious problem. Old and even new low-cost LCD monitors, when the brightness is reduced, begin to flicker with backlight (PWM modulation). The flicker itself is not fixed with the naked eye (noticeable only through the smartphone camera, because of which the PC user may not suspect anything. But at the same time, flicker has a negative effect: depending on the specific person, it can manifest itself as overthrow or burning in the eyes , headache or general fatigue.
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Fortunately, in recent years, monitor manufacturers have begun to pay increased attention to the problem of PWM flicker and are releasing more and more monitors with Flicker-Free technology. The principle of its operation is that from 100 to 20 percent the brightness is regulated by reducing the current supplied to the backlight LEDs, and below 20 percent - by the already familiar PWM method, but with a very high on-off frequency of the LEDs (several thousand hertz instead of the usual several tens), which is no longer felt by the eyes.
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2. Don't place the monitor too far
There is an erroneous opinion among the people that a computer monitor should be installed as far from the eyes as possible, almost at arm's length. This was true in the days of "pot-bellied" CRT monitors with electromagnetic radiation, but in the time of flat liquid crystal displays it is one hundred percent archaism. Feel free to place the monitor at a comfortable distance for you so that you do not have to squint your eyes and strain to peer into small print. This is especially important for displays with high resolution and a relatively small diagonal (for example, 24-inch 4K models).
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3. Fewer light colors, more dark colors
White, yellow and other light colors on a computer screen shine much brighter into the eyes than black and gray. Therefore, if possible, try to change the color palette of the desktop screen saver, web browser theme and page background in the text editor from light to dark.
The most tiresome color for the eyes, according to scientists, is blue. Modern monitors often have a reduced blue mode. True, in our opinion, it is too radical (all colors look unnatural), so it's better to manually reduce the blue color a little. On the contrary, some monitors may have too saturated red or green color (a common sin of PLS matrices). Fortunately, any of the three basic RGB colors can be independently adjusted through the monitor's menu or graphics card software.
4. Take Short But Frequent Work Breaks
The time-tested workflow method is Pomodoro. According to him, you need to work in segments of 25 minutes with pauses of 5 minutes, which can be devoted, for example, to the simplest physical exercises (stretching, squats, dumbbells). And after every fourth working segment, take a big break for 15 to 30 minutes.
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At first, we recommend installing the Pomodoro app on your computer or smartphone, which will remind you to pause. Over time, you will get used to such a work schedule and will be able to alternate work and rest without reminders. The Pomodoro method is useful not only for the eyes, but also for the back, the cardiovascular system and general sobriety of thinking.
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5. Pay attention and immediately react to unpleasant sensations in the eyes
The main measure of the comfort of working at a PC is your eyes. At the slightest discomfort (as a rule, it all starts with dryness), consult an ophthalmologist. If there are no pathological deviations, then something needs to be changed at the workplace: move closer to the window, add light bulbs in the room, manually adjust or, perhaps, even completely replace the monitor. Moisturizing drops can help people with especially sensitive eyes for a short time, but we don’t recommend using them without first consulting a doctor, and even on an ongoing basis (any medicine is addictive with prolonged use, even the one that says it doesn’t cause). Work productively and take care of your eyesight from a young age!
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