How To Keep Your Eyes Healthy If You Work Long Hours

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The eyes are a vital part of life and should be taken care of accordingly. If you work long hours, you may find that it can impact your overall eye health, particularly if you are sitting in front of a computer all day.

When it comes to eye health, there are a few things that you can do to help protect your eyes and keep them healthy. Here are some of the best tips for keeping your eyes healthy when you work long hours.

Wear the right eyewear

If you wear glasses, make sure they are appropriate for the task at hand, particularly if you’re working with computers or other electronic devices.

How To Keep Your Eyes Healthy If You Work Long Hours

Look into special protective eyewear that blocks out blue light emissions from screens as well as sunglasses with UV protection outside. However, if you're working long hours, the biggest threat can be blue light. 

Make sure to invest in blue light glasses that block the rays from your laptop or desktop monitor so that you can stay protected. Specialized glasses can effectively help filter out blue light and reduce digital eye strain.

The way this works is simple - the glasses have a special coating that prevents blue light from entering the eye, resulting in less eye strain.

Take breaks from the screen

No matter how important your work is, taking regular breaks from the screen should be a priority. 

Try to take at least five minutes away from your screen every hour and look into the distance for about 20 seconds

This will help relax your eyes, as well as give you a chance to stretch and move around your body, which can reduce fatigue in both eyes and muscles. 

While some people might think that taking breaks from the screen could affect their productivity, studies have shown that it can help improve focus and productivity in the long run. 

  • In addition to taking regular breaks, be sure to find time for yourself away from work. Schedule some “me time” for yourself every day – whether it’s going for a walk, reading a book, or engaging in another activity of your choice. This will allow your eyes and mind to get a break from being constantly exposed to screens and also allow you to recharge and refocus. Taking regular breaks can help reduce fatigue as well as prevent eye strain.

Get regular eye exams 

Eye health is important and should not be neglected, even if you work long hours.

Make sure to get your eyes checked regularly by an ophthalmologist or optometrist so that any vision problems can be caught early on

This way you can take the necessary steps to ensure better eye health and prevent any further complications down the road. 

An annual comprehensive eye exam can help detect common conditions such as glaucoma and cataracts, which are more likely to occur in people who work long hours at a computer screen.

  • Glaucoma: If you're working late, glaucoma can be caused by prolonged exposure to computer screens. Glaucoma typically causes a gradual loss of peripheral vision and can eventually lead to blindness. If your eye doctor notices any changes in your vision, they may recommend that you get further testing for glaucoma.
  • Cataracts: Often a product of aging, cataracts are cloudy patches on the lens of your eye that can blur vision. People who work long hours in front of a computer screen are more likely to suffer from cataracts at an earlier age than those who don’t.

Eat a healthy diet 

Eating a healthy diet full of vitamins, minerals, and antioxidants is essential for maintaining overall eye health.

Eat A Healthy Diet

Foods like leafy greens (such as spinach and kale), carrots, fish, eggs, nuts, and fruits are all packed with nutrients that can help keep your eyes healthy.

Eating a balanced diet can also reduce the risk of age-related eye diseases such as cataracts, glaucoma, and macular degeneration. The main pillars of good eye health are:

  • Vitamin A: This essential vitamin helps keep the surface of your eyes healthy.
  • Vitamin C: This powerful antioxidant can help protect the cells in your eyes from free radical damage and reduce the risk of age-related eye diseases 
  • Omega-3 Fatty Acids: Omega-3 fatty acids are essential for maintaining a healthy balance between cell growth and death, which is important for keeping your vision sharp.

Get adequate sleep 

Getting enough sleep is an important part of overall health, including eye health. Sleeping allows your eyes to rest and gives them time to recover from exposure to blue light and other environmental stressors.

It’s recommended that adults get at least seven to nine hours of sleep per night, but this can vary depending on individual needs. Poor sleep habits can lead to several eye-related issues, such as dry eyes and difficulty focusing

If you’re having trouble sleeping, try avoiding screens in the hours before bedtime, as this may help improve your quality of sleep. 

Additionally, practice good sleep hygiene by maintaining a consistent sleep schedule, avoiding caffeine late in the day, and exercising regularly during the day.

Wear sunglasses 

As mentioned, UV rays are damaging to the eyes and can cause eye issues such as cataracts, pterygiums, and age-related macular degeneration.

To protect your eyes from UV radiation, it’s important to wear sunglasses that block out both UVA and UVB rays when you’re outdoors. Look for sunglasses that offer 100 percent protection from both types of UV radiation

Additionally, wearing a wide-brimmed hat or cap can help shade your eyes from the sun and reduce glare from reflected light.

And while you’re outdoors, it’s also a good idea to wear safety goggles or glasses when engaging in activities like mowing the lawn or working with power tools.

Quit smoking 

Smoking is bad for your overall health, and this extends to your eyes as well. Studies have shown that smoking can increase the risk of cataracts and macular degeneration

Quitting smoking is one of the best ways you can protect your eyes from these conditions.

If you need help quitting, there are many resources available to provide support, such as counseling and prescription medications that can help make the process easier. 

Of course, it can be hard to quit, but with time and dedication, you can reduce your risk of developing eye diseases associated with smoking.

Stay hydrated 

Staying hydrated is also important for keeping your eyes healthy. Dehydration can cause dry eyes, which may lead to discomfort and blurriness.

Stay Hydrated

It’s recommended that adults drink between 6-8 glasses of water per day to prevent dehydration. Additionally, adding more fluids to your diet through foods like soups and vegetables can help keep your eyes hydrated and healthy.

Some people have also seen benefits from using artificial tears and other eye drops to relieve symptoms of dry eyes. 

  • Artificial Tears: A product often used after laser eye surgery, these eye drops provide temporary relief from the dryness, irritation, and redness caused by a lack of moisture in the eyes. 
  • Eye Drops: Eye drops can also be used to reduce inflammation and discomfort caused by dry eyes. Many over-the-counter eye drops are available, but it is best to talk to your doctor before using any type of eye drop as some may have side effects or interact with the medications you’re taking.

Balance between natural and artificial light

Your eyes need both natural and artificial light to stay healthy.

Balance Between Natural And Artificial Light

Natural light provides the most beneficial illumination since it contains a full spectrum of colors that are similar to daylight.

Artificial light can provide an adequate substitute when natural light is not available, but without all the same benefits.

To maintain good eye health, it’s important to find a balance between artificial and natural lighting in your home or workspace. 

  • When creating a lighting plan for your room, consider the type of activity you will be doing in the space and how much natural light comes in from windows or skylights. If there isn’t enough natural light available for your needs, then use lamps and other types of artificial lights to supplement it. Make sure there are no harsh shadows on surfaces where you need to be able to see clearly. When possible, hang curtains or shades to reduce the amount of direct sunlight coming in with natural light, and adjust the angle of your artificial lights as needed throughout the day. 
  • Try to avoid using fluorescent lighting, which can cause glare and eyestrain due to its flickering nature. LED lighting is an energy-efficient alternative that provides better illumination than traditional fluorescent bulbs, while still producing less glare than other types of artificial light sources. Finally, make sure you’re taking frequent visual breaks throughout the day to give your eyes a rest from any type of lighting. Taking care when balancing natural and artificial light in your home or office will help keep your eyes healthy for years to come.

Final words: How to keep your eyes healthy if you work long hours

There are a variety of ways to keep your eyes healthy, from quitting smoking and staying hydrated, to finding the right balance between natural and artificial light.

If you follow these tips, you can reduce your risk for vision problems associated with aging and eye-related diseases

Additionally, it is important to have regular checkups with an optometrist or ophthalmologist to monitor any changes in your eye health.

With some effort and dedication, you can protect your eyes from harm and maintain good vision health in the future. 

About the author 

Peter Keszegh

Most people write this part in the third person but I won't. You're at the right place if you want to start or grow your online business. When I'm not busy scaling up my own or other people' businesses, you'll find me trying out new things and discovering new places. Connect with me on Facebook, just let me know how I can help.

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