Prolonged computer work and the free time we spend online live betting, chatting with friends, and watching YouTube afterwards can cause eye fatigue, watery eyes, burning sensation, dryness, overexertion, and pain. Although the visual system is the same for everyone, there are individual characteristics of vision and sensitivity may vary.
Choosing a Safe Monitor for Your Eyes
10-15 years ago, the required brightness level in most monitors was maintained by the pulse-width modulation (PWM) method. The LED backlight turned on and off (flickered) many times per second, which quickly caused eye fatigue in users, and sometimes other side effects such as headaches. Over time, manufacturers saw the need for monitors that do not cause such discomfort and began to produce so-called Flicker-Free models. The absence of flicker is guaranteed by using other brightness control methods or an ultra-high PWM frequency of several kHz. The first option is better, but the second one also significantly reduces eye strain.
Nowadays many monitors are Flicker-Free, but most of them do not flicker only in a certain brightness range. This is especially true for OLED displays. “Honest” Flicker-Free monitors don’t flicker at any brightness level, and the brightness is adjusted by changing the voltage.
When choosing a monitor, don’t rely on the manufacturer’s claims about the absence of flicker. It’s better to pay attention to reviews and also to check the display for the absence of PWM yourself. A regular smartphone camera can help you do this. Set the maximum sensitivity and look at the monitor screen through the camera. If you see running bands on the mobile device display, this is the flicker, and it’s better to choose another monitor. Such a check should be carried out at several brightness levels (for example, 10%, 50%, and 100%).
Correct Monitor Installation and Adjustment
Proper monitor installation is also important because incorrect installation can increase the load not only on the visual system but also on the musculoskeletal system if you have to sit in an unnatural position for a long time.
- Place the monitor so that there is no glare on the screen. Not opposite the window. If there are no other options, use blackout curtains. Displays with a matte finish have the least glare, and those with a glossy finish have the most. Haze coating is a compromise option.
- The screen should be located directly in front of the eyes (not to the right or left). As for the height, the top of the display should be at eye level or slightly below.
- Place the monitor at arm’s length or slightly further away. At least, not closer than 40-50 cm from the eyes.
- Never work in complete darkness. Use an external source of not too bright light. In this case, LED lamps should be chosen carefully. They, like monitors, can be a source of unwanted flicker. A safe option is to use incandescent lamps, but they consume more electricity and are less durable.
You should be comfortable working at the monitor in a relaxed position so that you don’t have to strain your neck or squint your eyes. Otherwise, with prolonged interaction with the display, in addition to eye fatigue, you can earn a headache or pain in the back and neck.
Brightness and Other Settings
Before starting work, pay attention to the monitor settings. The brightness should be neither too low nor too high. In the “default” or demo mode, the brightness value is often set quite high so that the image looks colorful and juicy even in bright ambient light in the store’s sales area. The optimum brightness level for long-term work is about 100 nits.
After purchasing a new monitor, you should go through all the menu items and разобраться and with the rest of the settings. For example, many monitors offer to adjust the sharpness; with too high or too low a value, it can be uncomfortable to work with text. But, fortunately, the sharpness level is most often set to the optimum value by default. If the text and elements on the screen seem too small to you, go to the operating system settings and set the scale to 125%, 150%, or 200% depending on the screen resolution.
Breaks During Work
To reduce eye fatigue, take a break for 10-15 minutes and do eye exercises every 40-50 minutes of work, focusing your gaze on objects located not only near but also far away, to the right and left. Roll your eyes if you have no contraindications for such exercises. Also, for eye hydration, it’s important to blink often, which many users forget about when working at a monitor. Additionally, with constant computer work, it’s advisable to visit an ophthalmologist annually to check the retina, fundus, vessels, and vitreous body, as well as for early diagnosis of diseases of the visual system.
