Ophthalmologist's recommendations were prepared with the help of Dr Golubev S.U., Associate Professor of the Department of Ophthalmology, National Surgery Center
At the computer
Pay attention to the room where you work. It should be illuminated regardless of the time of day. If you are a right-hander, the source of light should be placed on the left from you, if you are a left-hander, then it should be placed on the right. Above all, the light shoud be pointing on the keyboard.
The computer screen should be right in front of you, in order to equalize the job for both eyes. The upper side of the screen should be at the eye level or lower. The best distance between your eyes and the screen is 50 60 cm (22 24 inches).
Do not overuse the brightness button on your screen. Its better to increase the picture contrast.
While working with computer, take a break every 45 minutes. During this break you may rest on the chair with eyes closed or stand up and stroll around the room.
Remember the rule 20-20-20: every 20 minutes blink 20 times during 20 seconds.
Read only if the light is appropriate.
Take a break every 45 50 minutes.
Use a bulb with a power no more than 60 W in your reading lamp.
Do not read in bed.
Do not read in the transport.
Keep the posture.
Carry out the eye exercises.
In sunny days wear sunglasses.
If you watch television in the evening, turn on the light and do not sit close to the screen.