Laptops and computer use have been an element of our lives, and the foundation of our professional and corporate life. Laptops are now also a component of the E-learning curriculum in many schools of education.
Therefore, it is vital to be aware of their impact on health to ensure that appropriate precautions can be taken promptly and effectively.
Some alarming stats…..
In the past 10 years, the amount of time spent with smart devices (laptops Ipads, laptops tabs, tablets along with phones) has increased by more than 65%! The average for the world is 5 hours per day, however for city-based working classes, the corporate workers, and students, this is 8 hours or more!
Computer Vision Syndrome (CVS) is now recognized as a health problem that is caused by computer usage on desktops and laptops. It’s caused by frequent blinking and also constant neck and eye muscle strain because of the constant staring at screens from a distance for extended periods. It is characterized by dryness, fatigue, and irritation, sometimes even eye redness and blurred vision, sometimes even double vision, particularly when changing focus. The condition can be often accompanied by headaches, frequent headaches, and a strained or tired feeling on the forehead. Excessive screen time can also cause darkness beneath the eyes.
Ten safe general tips to health for laptops or computer users
- Height and distance to sit
- Maintain an arm’s distance to the monitor.
- Eyes should be on the level of the screen’s top So that when working the head remains straight, and your eyes look down.
- The screen should be slightly skewed backward by approximately 10-15 degrees.
- Sitting posture
- The posture must be such that your neck, head, and back are aligned. Slouching or bending the neck of the back must be avoided since it could result in neck pain.
- The hip should lie in line with the floor, and the knee should sit comfortably beneath the table (not lying down).
- The legs must be straight perpendicular to the floor, and the feet must be upon the ground (not hang off).
- If it is impossible to locate a table or chair that is of sufficient height to achieve this posture, an appropriate cushion for the chair, laptop rest, or footrest are good options.
- Hand and Hand Position
- The hand and forearm should be in a straight line.
- Should the hand be bent towards the wrist, it may cause long-term strain and eventually the formation that can affect wrist arthritis. computer wrist (pain in the fingers and wrists, as well as a decrease in grip strength). If this isn’t feasible by nature, wrist support can be utilized.
- The position of windows and lights
- The window should be on either side when using laptops or computer usage, but not directly in front of the screen, which could create glare for the screen and eyes. If this isn’t the case, then put blinds or curtains on the window, or rotate the workstation in accordance.
- It is recommended that the light source is on the ceiling or along the walls to the sides, not in front or behind the screen in order to create the screen glare.
- Do not work in dim light, or extremely bright background lighting (like sunlight or bright harsh ambient lighting). Do not work on a laptop or PC in darkness.
- LED lighting is superior to fluorescent lighting.
- The antiglare coating on the screen and on spectacles helps reduce strain and glare.
- Screen settings
- The background and screen lighting should be identical in brightness.
- When reading, make sure to enlarge your screen’s reading material or choose fonds that can be read comfortably from an arm’s length. Be careful not to bend forward or get near enough to the display when you read.
- Low contrast between background and text can increase the strain on your eyes. The contrast of white text with black text results in the most strain.
- Do not read on moving vehicles, particularly on roads that are rough.
- The Sitting method is the latest Smoking!
- We’re 30% more sedentary than professionals who work on laptops and computers for a large portion of the time which is causing obesity, stress, and risk of heart disease.
- Every hour take a stroll to stretch your arms, legs, and neck, as well as your back. Also, practice hand and wrist exercises.
- Take a half-hour to an hour of physical activity like biking, walking at a fast pace yoga, aerobics, or jogging as part of your routine.
- Hydration and diet
- Do not eat or drink your meals while you work on your laptop. This can cause you to chew less, eat eating less food, as well as may cause problems like gas, acidity constipation, and weight increase.
- Consume meals that are rich in fruits, vegetable protein, whole grains, and yogurt.
- Be sure to drink plenty of drinking water throughout the day, and establish a routine of drinking one glass of water every 1-1.5 hours.
- Frequent blinking
- Because of the constant stare at screens, the result is a dramatic reduction in the amount instances we will blink. The blinking process is crucial for the flow of tears as well as the fluidity of the eyes.
- Reducing blinking speeds up tear evaporation, and reduces eye lubrication, leading to dry eyes which manifest as fatigue or irritation. irritation in the eyes, and occasionally blurring in vision.
- To learn to blink more often, you can make it a habit of blinking each breath you take.
- If you’re experiencing dry eyes, you can use an un-preservative-free tear substitute eye drops for several days until you are able to blink frequently.
- A 20-20-20-minute break and eye exercises
- A constant headache and a tired/strained feel at the front of the head are because of the constant strain on your eye muscles because of looking at screens from an extended distance for long durations.
- Each 20-minute period, you should take a twenty-second break, and then focus on something that is 20 meters from you (usually toward the far end of a typical size room or out the window should there be one).
- Close your eyes, then turn your eyes slowly, first clockwise three times, and then clockwise 3 times, and then anticlockwise in three sets.
- Make any corrections to the Eye numbers, and then regularly change your contact lenses
- If you notice that your eye strain symptoms persist, consult an optometrist (who is located in an eyewear shop) or an eye doctor to have your eye examined and wear corrective lenses.
- It is possible that you will need to purchase distinct computer glasses because the near-vision or distance (reading) glasses might not offer the most computer vision, especially for those who are over 40.
- The antiglare coating that is applied to spectacles used for long-term computer use helps to minimize strain and glare.
- Contact lenses wearers are more vulnerable to developing computer-related vision disorders. They should be cautious about wearing their lenses after six to eight hours of computer use and also alter lenses in accordance with their suggested lifespan. Only drops that do not contain preservatives are recommended for use with lenses.