Back to School and the Office: How to Take Care of Your Eyes?
As September comes to an end, many of us have already settled back into school and office routines. This often means spending less time outdoors due to the changing weather and more time indoors in front of screens. Returning to routine can also bring stress. All these factors can negatively impact our eyes, so it’s important to know how to take proper care of them. Our team of optometrists has put together several useful tips for keeping your eyes healthy during busy periods.
1. The 20-20-20 Rule
Long hours of computer work can cause eye strain and dryness. To prevent this, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds. This helps your eyes relax and reduces tension.
2. Moisturizing Your Eyes
When looking at screens, people often forget to blink. Remind yourself to blink regularly, as blinking naturally moisturizes the eyes. If your eyes start feeling very dry, you can use eye drops — but always consult a specialist before buying any, so they can help you find the right solution.
3. Proper Lighting
Lighting plays an important role in eye health. Make sure your workspace is well lit and avoid reflections of sunlight on your screen. If you find that looking at the screen becomes difficult during the day, try using a blue light filter. You can activate the “night light” mode in your computer’s settings to warm up the screen tones, which makes them easier for your eyes to process.
If you spend a lot of time in front of screens, read more about computer vision syndrome HERE: https://ksa.ee/en/mis-on-arvuti-vaatamise-sundroom/
4. Comfortable Working Posture
Your computer screen should be at eye level or slightly below, at a distance of about 50–70 cm. When sitting, keep your neck, back, and shoulders straight, and adjust the height of your chair so your feet rest firmly on the floor.
5. Healthy Diet and Hydration
A healthy diet plays an important role in eye health. Eat foods rich in vitamin A, omega-3 fatty acids, and antioxidants — such as carrots, fish, kale, and spinach. Also make sure to drink enough water to keep your whole body, including your eyes, well hydrated.
6. Regular Eye Check-ups
Visit an eye doctor regularly, preferably at least once a year. Early detection of issues can help prevent more serious eye diseases. If you wear glasses or contact lenses, make sure your prescription is up to date and suits your needs.
7. Glasses and Contact Lens Hygiene
If you wear glasses or contact lenses, make sure you care for them properly. Clean your glasses before each use and replace contact lenses according to the instructions. Always wash your hands before handling contact lenses to avoid eye infections.
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8. Rest and Sleep
Your eyes need rest just as much as the rest of your body. Enough sleep helps your eyes recover and reduces fatigue. Try to get at least 7–8 hours of sleep per night.
9. Get Outside!
Spending time outdoors in natural daylight helps prevent myopia, especially in children. Natural light stimulates the retina, supporting healthy visual development. Outdoor air is also more humid than indoor air, so if your eyes tend to get dry inside, try to spend more time outside.
Being outdoors improves eye focus and movement, reducing the strain caused by digital devices. So if you go for a walk, try not to look at your phone — your eyes need the break, and you’ll also avoid putting yourself in danger by staring at the screen while moving.
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Returning to school and the office doesn’t have to mean compromising eye health. By following these simple tips, you can keep your eyes comfortable and avoid discomfort. If you have any questions or need professional advice, feel free to contact KSA Silmakeskus — we are always here to help.
Take care of your eyes and enjoy clear vision both at school and at work! 🙂
