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For children today, using technology comes as naturally as breathing. Be it computers, tablets, mobile phones, or gaming consoles, our kids learn to operate these devices faster than us. In spite of increasing dependency on these gadgets, sadly there are some negative impacts such as addiction and eye problems. We bring you eye care tips during online classes.
The lockdown has further compounded the problem with virtual school classes, making it increasingly difficult to reduce the screen time of young eyes. In such a scenario, parents, like you and me are constantly worried about their long-term optic health and the strain on their eyes.
Let’s understand some eye care tips during online classes.
Computer Screen and Your Eyes
If you work in front of a computer all day, you may notice that your eyes get tired, dry, or itchy. Staring at the screen for hours at a time can take a toll on your sight. You may worry that you’re permanently damaging your eyes, or you might wonder what you can do to deal with the discomfort.
How to Take Care of Eyes During Online Classes – Eye Care Tips During Online Classes
Following are some of the tips that will help to minimize the ill effects of electronic devices on the eyes.
1. How to Take Care of Eyes – Use Laptops/Tablets
Mobiles create more strain on your eyes as they are smaller making it harder for your eyes to catch on to that small text. Since phone screens are smaller as compared to that laptops, you have to look at them closer which causes more ill effects to your eyes.
2. Effect of Online Classes on Eyes – Adjust Screen Brightness
Computer monitors have become streamlined in appearance and design over the years. One of the biggest improvements was the addition of the LCD screen, which in comparison to the old CRT monitors is more pleasing to the eye. However, its brightness means that there are side effects that can lead to eye strain and headaches. You can lower your screen brightness to preserve both your eyesight and your sanity, in addition to saving precious battery life.
3. How to Reduce Eye Strain During Online Classes – Adjust the Light in the Room
Light your workspace adequately. Though bright light worsens eyestrain, so does working in a dark room. Ensure to have your room is equal in brightness to your computer screen. Use incandescent lighting and avoid high-intensity lamps, which cast shadows and create glare. Place a dim light on either side of your workstation to create equal brightness without dark, shadowed areas.
4. Eye Care Tips During Online Classes – The 20-20-20 Rule
The 20-20-20 rule says that for every 20 minutes spent using a screen, you should try to look away at something that is 20 feet away from you for a total of 20 seconds. Being exact isn’t the key. You should just try to focus on something far away from you. Consider looking out a window at an object that seems far away, like a tree or a building across the street. If you are working in a small space, try walking outdoors or into a larger area where you can rest your eyes.
Many computer users will keep their settings at 100% zoom despite discomfort. Increase your zoom to 150% or higher if that is more comfortable. While typing a document, consider setting a large font size while typing and then decrease it to its standard size when you finish your work. This will not only make typing less strenuous on your eyes but editing your work will be easier as well.
6. Clean the Computer Screen
All screens create electrical charges. Positive and negative charges act like magnets, pulling dust (and other particles) onto their surfaces. But the dust doesn’t always settle.
Particles with the same charge push each other away. For example, positively charged screen dust push floating dust with the same charge away from the screen. The result is an invisible stream of particles floating toward your eyes.
Make a habit of cleaning your computer screen at least once a week.
7. Correct Monitor’s Position
The position of your computer monitor can add to your eyestrain. It is important that it be positioned at the proper distance away from your eyes. Optimally, your computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the centre of the screen and 20 to 28 inches from the eyes.
8. Correct Posture
Since the type of chair that you use will vary, try to keep the following criteria in mind:
- Your upper legs should be flat against the bottom of the chair.
- Your lower legs should form a 90-degree angle at the knees.
- Your feet should be at a flat 90-degree angle to your lower legs.
- Your back should be between 100 and 135 degrees in relation to your legs.
- Your arms should be tucked near your sides.
- Your shoulders and neck should be relaxed.
- Your eyes should be able to view the screen comfortably without having to stretch, crane, or strain your neck or your eyes.
9. Healthify Your Diet
Maintain a healthy diet. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamin C and E help in minimizing eye-related defects. To get them, fill your plate with:
- Green leafy vegetables like spinach
- Nuts, beans, and other non-meat protein sources
- Oranges, and other citrus fruits or juices
10. Drink Plenty of Water
If you are dehydrated, all of your organs suffer – including your eyes. Symptoms of dehydration include a headache and light-headedness, while the body also attempts to restrict its fluid output. This is because the body stops producing enough tears to lubricate the eyes properly, leading to Dry Eye Syndrome and eye strain.
11. Last But Not Least – Sleep
Good sleep definitely benefits your eye health. During sleep, your eyes don’t need to focus, your body replenishes the supply of natural tears that keep them hydrated. This means that you’re more likely to avoid dry eyes during the day if you get 7+ hours of sleep per night.
How can we take care of our eyes in online classes?
These are some of the effective ways of taking care of our eyes during online classes.
Adjust Screen Brightness
Adjust Light in the Room
The 20-20-20 Rule
Clean the Computer Screen
Correct Monitor’s Position
Healthify Your Diet
Drink Plenty of Water
Last But Not the Least – Sleep
Which foods are good for the eyes?
These are the foods that are good for the eyes:
a. Green leafy vegetables like spinach
b. Nuts, beans, and other non-meat protein sources
c. Oranges, and other citrus fruits or juices
What is the correct posture to sit in front of a computer?
The correct posture to sit in front of a computer is – Your upper legs should be flat against the bottom of the chair.
Computer eye strain perhaps isn’t something you think about a lot, but once it affects you, it’s hard not to notice. Protecting eyes from computer screens and smartphones is more important than treatment. These preventative measures help protect eyes from computer screens and smartphones.