Eyes and screens in remote work
Working hours in front of screens can cause eye strain, dryness and headaches. Small adjustments to your space and habits help. If symptoms persist, consult an eye-health professional.
Common symptoms
Dry or irritated eyes, blurred vision, headaches and neck and shoulder discomfort.
The 20-20-20 rule
Every 20 minutes, look at an object about 6 metres (20 feet) away for 20 seconds. This relaxes the eye muscles.
Ergonomics
- Screen at eye level or slightly below, an arm's length away.
- Lighting without glare or strong contrasts.
- Brightness and font size adjusted.
Blinking and hydration
Blink often and stay well hydrated. In air-conditioned environments, dry air worsens dryness.
Breaks
Take active breaks, stretch neck and shoulders and get out into natural light.
Check-ups
A periodic eye exam is advisable, especially if you wear lenses or notice changes.
Frequently asked questions
Do blue-light glasses help?
Evidence is limited; the essentials are breaks and ergonomics.
How much should I rest?
Frequent short breaks and a longer rest every few hours.
When should I consult?
If there is pain, persistent blurred vision or sudden changes.
Related guides
General information based on current rules and practice; it may change. Confirm your case with the official source or an authorized professional. Not legal, tax or medical advice.