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Office eye syndrome

A day at the office can be quite strenuous – also for your eyes. After all, the fixed gaze at a computer screen, the dry air in the room and the hours of strain put the sensitive eyes under a great deal of stress. In order to prevent consequential damage, you should do something about it!

What is office eye syndrome?

In the case of so-called office eye syndrome, the eyes are continually overstrained by office work. After all, an office job these days is hard work for your eyes. They become dry and start to itch and burn from constantly looking at the computer screen and a reduced eyelid blinking frequency. Because even our brain then forgets to perform the involuntary blink reflex. Yet blinking your eyelids is essential for the health of your eyes. This way, the tear film on the eye is renewed at regular intervals. If the system comes to a halt as a result of staring at a screen, the surface of the eye will not be sufficiently moisturised.

Room air that is too dry, as is usually the case in air-conditioned or centrally heated offices, puts additional strain on the eye. This leads to premature evaporation of the tear film. If the eye is not regularly re-wettened due to working at the PC, the surface of the eye dries out and causes unpleasant discomfort. This is often intensified by wearing contact lenses, which can also be a major stress factor for the sensitive visual organs and can be one of the causes of dry eyes.

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Infographic Digital eye stress

How does office eye syndrome manifest itself?

Office work can lead to dry eyes, which in turn manifest themselves in the following complaints:

  • burning eyes
  • itchy eyes
  • tired eyes
  • red eyes
  • foreign body sensation

Furthermore, dry eyes can also water, as strange as that may sound. Due to the lack of blinking, the resulting dryness of the eye leads to such strong irritation that an overproduction (irritant secretion) of tear fluid occurs. However, this extra tear fluid does not moisten the eye, because it immediately flows away again. Another reason for watery eyes is a deficient composition of the tear fluid. Those affected find the dryness of their eyes very unpleasant. But that is not the only problem: It can also have serious consequences. If the eyes are not sufficiently protected by the tear film, bacteria and other pathogens can settle more easily and trigger conjunctivitis, for example.

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What can I do about office eye syndrome?

The first thing you should do is design your workplace to be eye-friendly. Here are a few tips:

  • Your desk should be 20 to 50 cm below your horizontal line of vision. This means that you have to direct your gaze slightly downwards, which is a more relaxed position for your eyes.
  • Keep a minimum distance of 50 to 80 cm from your screen. The most comfortable distance depends on the size of the monitor.
  • Lighting also plays an important role. A combination of desk lamp and ceiling lighting is ideal. A combination of different light sources can also provide relief for your eyes. For example conventional light bulbs, halogen light and fluorescent tubes – these light sources have different colour components (blue, red and green), which in combination resemble daylight.
  • Your screen should not reflect other light sources. Ideally, the PC should be placed at right angles to the window. Alternatively, an anti-glare filter can be used.     

In addition to optimised workplace conditions, you should always give your eyes a short break now and then. Often five minutes are all it takes for stressed eyes to regenerate. For example, look up from the screen every now and then and let your gaze wander around the room. Your eyes should be moved from their fixed position, while your head remains completely still. You can also do what is called palming: To do this, warm your hands by rubbing them together, close your eyes and gently place the warm palms over your eyes. 

Heating and air conditioning also strain the eyes, so regular airing of the rooms is recommended. In winter, you can increase the humidity in the room by placing little bowls of water on the heater. 

Lubricating eye drops, which you can use throughout the day, are also helpful. Like the tear fluid, the drops protectively cover the surface of the eye and give you a pleasant feeling.

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