How to protect your eyes from strain during remote work, learning

Since the pandemic began last spring, many of us have been forced to work, or learn, from home, meaning uninterrupted hours spent in frontof a computer.

So it's important, said one expert,to give our eyes a proper break and reduce our screen exposure when possible.

"The screen itself isnot harmful, it's the way we use it," Langis Michaud, dean of the school of optometry at Universit de Montral, told CBC's All in a Weekend.

"Just like a hammer is very useful to build a house, but you can use it to break a window."

Michaudsaid screens begin to pose problemswhen people use them too close to their face, and for long periods with no breaks.

There is a tendency, he added, for people to have a phone or tablet screen closer to their eyes than they normally would with abook or a desktop. That placesadditional stress on the visual system.

If you're developing a headache, or your eyes are watering or getting red, then it's time for a break from the screen, Michaud said.

While some doctors recommend taking just a 20-second break from your screenevery 20 minutes, Michaud said between two and three minutes is better.

"That doesn'tmean you have to stop working," he said. "You can get a glass of water, go to the washroom or do something else other than concentrating on the screen."

Some other tips: Eliminate windowreflection on your screen, or add a filter to dim the light or colour of your screen if you're sensitive to the brightness.

Ensuring that you have the correct, up-to-date prescription for glasses or contacts is also important, Michaud said.

People who spend a great deal of time in front of their computer can get a second pair of glasses made specifically for that purpose.

Limit screen time when possible

For children or older students who went from spending all day in school to spending long hours at home doing remote learning, breaks outside are encouraged.

MIchaud said it's important for young people to get enough exposure to natural light and to exercise their far-sighted muscles.

For children under eight years old, Michaud recommends limiting screen time to one hour per day when possible, with a break every 30 minutes.

"We are born with eyes that don't see that well," he explained."Ittakes from six months to eight to 10 years old to mature that process."

For children less than two years old,Michaud recommends"zero exposure" to screens, "not even one minute."

"Eyes are not strong enough at this very young age to be exposed to this stress," he said.