The popularity of remote work is unsurprising, especially since it has many benefits, including flexible schedules, better work-life balance, and greater cost savings. However, the downside is that stay-at-home employees may be risking their eye health due to spending too much time in front of a computer screen for work.
Excessive screen use can lead to digital eye strain, characterized by uncomfortable symptoms like dry or burning eyes, headaches, and blurry vision that can hamper productivity. Research shows that there is a 62.6% prevalence of digital eye strain among working adults in the UK and Ireland, with most ocular symptoms more likely to occur in remote workers. Meanwhile, a report by VSP Vision Care and Workplace Intelligence found that 43% of Americans who are remote workers have reported worsening eye health.
Experts warn that working from home can exacerbate eye strain, leading to more stay-at-home employees experiencing visual fatigue. Here’s what employees can do to protect their eyes during remote work:
Wear blue light glasses
Working from home exposes workers’ eyes to high amounts of blue light emitted by their computer screens. Blue light has the shortest wavelength and highest energy in the visible light spectrum, which can easily reach the retina and cause eye strain. To avoid visual fatigue when working, clear glasses fitted with blue light filtering lenses can increase color contrast for comfort while preventing blue light from reaching your eyes. GlassesDirect offers clear frames with lenses equipped with a hard multilayer coating. This coating has anti-reflection properties that reduce glare, block UV rays, and filter blue light. The clear frames, meanwhile, are lightweight and durable, making them appropriate for wearing during work hours.
Take frequent screen breaks
An All About Vision survey found that remote workers spend an average of nearly 13 hours per day staring at screens, up from seven to 10 hours in 2019. Prolonged screen use can force the eyes to work harder, leading to painful eye strain symptoms that ultimately hamper productivity. Companies can help remote employees avoid digital eye strain by encouraging frequent screen time breaks throughout the work day. Eye-healthy routines like the 20-20-20 method can also help provide relief: every 20 minutes, workers can look outside and focus on anything 20 feet away for 20 seconds. Doing so relaxes the eye muscles, effectively reducing eye strain risks.
Practice healthy eating habits
A study by Compass Group and Mintel, a company in the UK and Ireland, found that 52% of home-based and hybrid workers regularly indulged in unhealthy foods during their working day. Unhealthy diets can lead to several health issues for remote workers, including poor eye health. Salt spikes, for instance, can lead to hypertension, which could lead to hypertensive retinopathy. Employers can take several steps to help remote and hybrid employees eat healthier both in and out of the office, including nutritional education campaigns and incentives for healthy habits. Encouraging employees to opt for eye-healthy foods rich in vitamins C and E through rewards and meal allowances can not only improve their vision health in the long run but also improve their morale and productivity.
Ensure proper lighting
Optimal working conditions are crucial for remote work productivity, and one of the major factors to consider is lighting. Research shows that inadequate lighting can cause eye strain and affect productivity and mood, so remote employees should be encouraged to find a space with proper illumination. Working desks can be set perpendicular to the windows to maximize enough natural light while minimizing glare, which can lead to headaches or eye strain. Proper education on remote work setups and subsidies for work-related lighting can also go a long way in preserving employees’ eye health.
Get regular vision checkups
Monitoring vision can help to detect problems early and find solutions. Employer-provided health coverage may or may not include coverage for the cost of annual checks and more. In the U.S., employers can adopt an Excepted Benefit Health Reimbursement Arrangement to reimburse employees for visions care that is not part of the employer’s basic group health plan. The maximum reimbursement under an EBHRA for 2025 is $2,150, but companies can offer smaller reimbursements. Employees with flexible spending accounts (FSAs) or Health Savings Accounts can use their funds to pay for vision care not covered by insurance or otherwise, as explained in IRS Publication 969.
Experts warn that digital eye strain is becoming more common among remote workers due to increased screen time. Employers should encourage remote workers to follow these tips to help improve efficiency without compromising vision.
For additional resources concerning remote workers, see this list of blogs.
