More than 70% of American knowledge workers suffer from eye strain that fatigued eyeball feeling you get from staring at a screen all day
The symptoms are familiar. Your eyelids get tired and dry, a headache starts rumbling inside your skull, and your ability to focus on your work starts to evaporate. These effects, research shows, lead to a drop in productivity.To avoid getting eye strain at work, we combed through the medical literature looking for insights. Find them below

بیش از 70٪ از دانش‌پژوهان آمریکا از تنش چشم رنج می‌برند. احساس خستگی چشم در شما ناشی از خیره شدن به  صفحه نمایش در طول روز است.

If your on-screen text is too small, you're going to strain your eyes. A handy trick is to hold up a dollar bill to the screen - the letters you're reading should be at least as big as the serial numbers, or about 3.5 mm

Your eye has a bunch of muscles. Some are specifically for focusing. Like other muscles, they get worn out with overuse. So make a point to pause and look into the distance - like a building across the street - since that lets them recover

"While you're reading, your eyes make about 10,000 movements an hour," Cornell University ergonomics professor Alan Hedge said in an interview. "It's important to take a step back every 20 minutes and let your eyes rest

If you want to get more deliberate about resting those eyeballs, take the centers of your palms and place them over your eyes, letting them rest. "This is essentially meditation for the eyes," ophthalmologist Edward Kondrot tells CNN. "Take deep slow breaths and relax your eye muscles. This is a wonderful way to rejuvenate your eyes during those long computer projects

When we're staring into screens, we blink less, which prevents the eyeballs from getting the nutrients they need. Make a conscious effort to blink every 10 to 15 seconds to prevent desert eye, Kondrot says

Eyeballs use up lots of the body's energy, Kondrot says, so give them the nourishment they need with foods rich in vitamins A, C, and E or zinc. Alternatively, take a supplement

You should literally keep your screen at arms length. If you're sitting back in your chair, you should be able to just touch the screen with your outstretched hand

Computer monitors are bright, which is great during the brightest hours of the day. But that light is harsh on your eyes in the early morning and evening - plus the blue light of screens wrecks your sleep cycles. To avoid that, try the app f.lux, which changes the colors of your screen to match the time of day, such as a yellow-orange around sunset

Dust obscures text and makes it harder to read the screen, which tires your eyes faster

8- اغلب مانیتور خود را تمیز کنید. گرد و غبار بر روی مانیتور باعث مبهم شدن متن و اشکال در خواندن آنها می‌شود، که این نیز خود حرکات لاستیکی چشم را افزایش می‌دهد.

.Get your eyes checked regularly

If you need glasses and you don't have them - or you need an upgraded prescription and don't realize it - you're making your eyes work harder than they need to