Dealing with eye strain and headaches when working from home
This can quickly become a perfect combination of ingredients for a thumping headache and tired eyes at the end of a workday. Sound familiar?
In this article, GP Dr Rashmi Singh explains why computer screens and our modern workplace habits may be contributing to headaches and migraines.
Headaches and migraines
Headaches are very common and can be brought on by a number of factors. Tension-type headaches typically cause pain and a band-like pressure over the head and can affect the neck and shoulder muscles too.
Migraine headaches typically cause a severe throbbing pain, usually on one side. There can be aura, nausea, vomiting and sensitivity to light.
Both headaches are primary headaches; this means there is no obvious pathology causing the headache. Triggers for both headache subtypes are very similar. Some of the more common ones are listed below.
- Stress and tension
- Poor hydration
- Insomnia or broken sleep
- Too much sleep
- Alcohol and caffeine
- Flashing/glaring lights
- Prolonged desk time that causes neck, upper back, and shoulder stiffness
- Prolonged computer screen time and eye strain
- Certain foods and drinks (cheese, wine, acidic foods, artificial sweeteners)
- Irregular eating patterns/skipping meals
- Hormonal fluctuations/menstrual changes
- Jaw clenching/teeth grinding
- Recreational drug use
- Medication overuse
How to prevent them
- Maintain good hydration – 2-3 litres a day is recommended for a healthy adult
- Make sure you get enough rest – try to get at least 7 hours of sleep per night
- Eat regular meals with plenty of fruits and vegetables
- Try to relax – dedicate some “me time” to unwind as stress can make headaches worse
- Take regular exercise where and when possible
- Rearrange your workspace to avoid physical strain on the back, neck and shoulders
- Ensure your workspace is quiet and calm to aid concentration and avoid distraction
- Limit your intake of caffeinated drinks to no more than 4 a day.
Symptoms of computer eye strain
Using the computer/tablet/smartphone, reading, watching TV or playing on the games console will cause eye strain if done for too long without taking a break.
Typical symptoms of computer eye strain include:
- Headaches
- Sore, tired, burning or itchy eyes and dry/watery eyes
- Problems with focusing or blurry vision and light sensitivity. These symptoms usually settle after resting the eyes.
Top tips for reducing it
- Get a regular eye test. Tell your optician if your job involves spending a lot of time on the computer
- Ensure you are using the correct prescription of glasses, if required, for the computer work you will be doing
- Rest your eyes. Whilst sitting in front of your laptop look up from your screen every 15-20 minutes and focus on a distant object for about a minute. This helps to relax the eye muscles
- Try to make sure your room is well lit, but not too bright. Natural light is great, but ensure that strong sunlight isn’t making you squint
- Reduce glare and reflections from your computer screen
- Make sure the font and image size of your screen text is adequate to read without hunching or squinting
- Reduce the amount of blue light your screen is emitting by changing the display settings, if possible
- Consider lubricating/soothing eye drops to help your eyes stay comfortable.
Other tips when for working from home
- Ensure you stick to a schedule. Get dressed and freshen up even if no one is going to see you
- Eat a proper lunch and take a proper lunch break away from your computer and phone
- Turn off your laptop at the end of the working day and step away from it. Separate work from home where possible by shutting the door or laptop screen
- Stay connected with your colleagues. Try phone or video calls to stay in touch and keep connected rather than email.
Last updated Thursday 24 October 2024
First published on Monday 1 June 2020