Here are ten tips for preventing eye strain that you can share with your district’s students and families.

Don’t Make Your Eyes Pay During eLearning

In many ways, the last year and a half have been difficult for people, including their eyesight. Increased screen time has increased eyestrain and screen-induced problems such as headaches, eye fatigue, dryness, and difficulty sleeping. But we don’t have to accept this as an unavoidable byproduct of eLearning! Here are ten tips for preventing eye strain that you can share with your district’s students and families.

1. Allow for both short and long breaks.

Eyes aren’t designed for staring in one spot for hours on end. It’s like holding your arms over your head when you stare at a screen. It’s fine for a minute or so, but the unnatural position will quickly fatigue the muscles.

Encourage students to follow the rule of 20-20-20: They should look 20 feet away for at least 20 seconds each 20 minutes of screen time. This allows their eyes to relax and reset before returning to work. It’s also a great idea to take a longer break every 2 hours, about 15 minutes. (Please remind children that taking a 15-minute break does not imply switching screens.)

Understandably, students may struggle to remember to take these breaks. Apps such as Time Out for Mac and Workrave for Windows provide useful reminders that are also completely customizable.

2. Examine the Screen Positioning

A computer screen should be approximately 25 inches or an arm’s length away. However, keep in mind that this “arm’s length” is that of an adult. Smaller children may need adult assistance or reminders to move their screens far enough away. Furthermore, the screen’s center should be about 10–15 degrees below eye level.

3. Increase the size                                                 

Increasing the size of onscreen text can help reduce eyestrain. One method is to simply zoom in on documents or web pages. The simplest method is to hold Control and press the + key on a PC or Command and press + on a Mac. (To zoom out, hold down Control/Command and press the – key.)

Reduce the resolution of your screen display if you want to make a change to increase font and icon size across all programs. Here’s how it’s done: macOS/Windows

4. Remember to Blink

Have you ever noticed how dry your eyes are when you’re on the computer? This is because staring at a screen can reduce your blinking rate by up to two-thirds!

Encourage students to blink while using the computer. It can be difficult to remember while they are working, so take advantage of those 20-second breaks. It only takes 10 blinks to re-wet your eyes enough to reduce eyestrain!

5. Plan A Night Shift

Blue light is emitted by screens. Because blue light suppresses melatonin, a hormone that causes us to feel tired, using a computer at night will make it more difficult to fall asleep. When it’s time for bed, the computer’s night shift feature turns the screen yellow to help users sleep soundly. Encourage pupils to program the night shift to turn on and off at specific times, or to configure it to correlate with the sun. Here’s how it’s done: macOS/Windows

6. Examine the Air Quality

Students can avoid dry eyes by blinking more frequently and using a humidifier. Families do not need to purchase one specifically for remote learning, but if they already own one, placing it near their student’s desk may assist keep their student’s eyes from drying up.

7. Blue Light Protection

Blue light spectacles have grown in popularity in recent years. Because there haven’t been many studies on their usefulness, many eye doctors don’t necessarily endorse them, but users frequently report a reduction in headaches when they wear them.

Blue light spectacles do not have to be costly. Students who already use prescription glasses may be able to have a blue light blocker added to their next pair of lenses.

If students don’t mind the yellow tinge, they can turn their computers to sleep mode all day. This is an easy and free choice.

8. Increase the contrast.

Boosting display contrast, like increasing size, makes it easier for the eyes to take in what’s onscreen. Here’s how it’s done: Windows/macOS

9. Check The illumination

Working in a too-dark room forces students’ eyes to compensate for the contrast, but too much glare on a screen is also undesirable. The optimal lighting will be similar to the brightness of their panels. If possible, they should avoid strong lighting directly behind their screens (so the full window view may not be ideal—sorry!) and directly overhead.

This page contains a wealth of detailed advice.

10. Encourage your children to avoid using screens.

Give students projects that don’t require screens whenever possible. Better yet, get them up and moving! While the other nine methods can help avoid eyestrain, taking them away from the computer is the most beneficial.

Spread the Word About Eye Strain Prevention

These eye strain prevention measures are simple and, in most cases, entirely free! So be sure to share them with your students and their families, as well as your colleagues and acquaintances.