Programming can be a rewarding career. Yet it can also be demanding—and, in the long run, damaging to your health.
Just take a look at how many hours programmers work in a week. Though these professionals are generally expected to work the regular 9-to-5, 40-hours-a-week schedule, over 25% of programmers work overtime and clock up to 50 hours a week. If you're one of them, you're probably checking more tasks off your to-do list. However, you'll also be putting yourself at more risk of developing heart issues, as well as high levels of stress and reduced productivity.
But that's not all: more than the average desk job worker, you'll be endangering your eye health. Here's what you need to know.
Are your eyes more at risk as a programmer?
The short answer is yes. Programmers are more at risk for eye issues due to the screen-heavy, near-work nature of their jobs. Two things you'll want to look out for are myopia progression and computer vision syndrome (CVS). If you're 33 years old or younger and already have myopia, all the time you spend looking at a computer can cause the condition to progress even further by accelerating the rate of eyeball elongation.
And regardless of whether you have 20/20 vision or not, the most common eye issue in programmers will be CVS. If you're working overtime, you're likely spending eight or more hours a day looking at a screen. That's not to mention device use outside of work for things like entertainment. If you're going over 10 hours of screen time a day for both work and play, you're more likely to develop CVS—a condition that causes eye strain, dry eyes, blurred vision, light sensitivity, and pain.
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What can you do about it?
Get your eyes tested
Any programmer's first step toward better eye health should take them in the direction of their optometrist. Booking an eye test will help you ascertain what state your eyes are in right now and tell you what exactly you need to do next. If you're experiencing adult myopia progression, your optometrist will give you a treatment plan for myopia control. And if they detect CVS through a dedicated dry eye assessment, they can give you personalized tips for treating your eyes better without compromising your performance at work. Assess your eye situation first so you know what solutions to try.
Revamp your workspace
Though it may be excessive for the average person, most of your screen time is undoubtedly necessary due to the nature of your job. So instead of making unrealistic reductions in your device use, try minimizing eye damage at work by revamping your workspace. If you can, work in areas with natural light or use light bulbs that mimic it. Use an OLED monitor with a high refresh rate, then invest in a stand that puts it at eye level. Finally, don't put your screen at a brightness that hurts your eyes. All these steps will prevent you from straining your eyes just to see what you're coding.
Rethink blue light exposure
Blue light is hypothesized to worsen CVS, so reducing your exposure to it can help prevent it from straining your eyes as you code. For this, you can consider donning blue light glasses. These boast special lens coatings that reduce glare while blocking blue light for visual comfort. You can also stem blue light emissions from the source: your screen. Buy monitors with blue light protection features that are Eyesafe® certified—the kind that even schools use to shield children's eyes. You can then install software like f.lux for enhanced blue light reduction.
Take more breaks
Sustainably taking breaks throughout the day will help your eyes rest and recover more often. The simplest one you can try is the 20-20-20 rule: look 20 feet away for 20 seconds every 20 minutes. If you've got a lunch break, make the most of it for your eyes by not using your phone. And if you can help it, maintain a healthy work-life balance. Don't code overtime so you can reduce device use. Extend this logic to screen time at home by putting down all your gadgets at least 30 minutes before bed.
Programming is an especially screen-heavy career, making you a prime candidate for eye issues. Hopefully, you now know enough to nip any problems in the bud!