We all had to adopt with due to the covid. But our bodies aren’t ready for such sudden changes. Let’s be kind to our bodies and take the following precautions!
1) Chose a device and stick to it. A bigger screen such as laptop or tablet will be a better option than mobile screens especially for children. The bigger the screen the lesser the chance of child being distracted by the surrounding environment.
2) Ear phones- yes or no?
Ear phones help in concentration as the proffersor’s voice is more focused and clear and may become a necessity owing to network issues. Health wise you shouldn’t. Try not using them when the voice is clear enough and the room you are in doesn’t have much disturbance. Even with earphones on, keep the volume at lowest possible.
3) If online lectures has taken a toll then it’s definitely on the eyes. What I use is UV protection glasses everytime I’m on the screen. Use read mode on phone with low brightness. The brightness shouldn’t be too low that you have to strain to read into it.
The screen should be clean and spotless. Make sure there’s no glare from the windows or lights. Avoid too bright of a room and fluorescent lights.
4) Rest for eyes every 2 hours, rest every 20 min for 20 sec (20-20-20 rule). The concept is to take a break from looking at your screen every 20 minutes for 20 seconds while looking at something 20 feet away. Doing so relaxes your eye muscles. Splashing cold water on face and putting a wet napkin on should be done often. If eyes get too dry, over the counter tear drops can be put in once a day. There are some lectures where there’s no ppt or the proffersor’s video is off, switch the screen off and only listen to the audio. Give your eyes rest for a lecture whenever possible.
The screen shouldn’t be too close to your eyes. The minimum distance should be around 15 inches to avoid eye strain
5) Calculate screen time and mannage it: There are various apps that calculate screen time, I use ACTIONDASH. Try going 15 mins lower everyday from your previous day screen time. At the same time children have to attend online schools, avoid online extra curriculars if possible. Let them just attend school and play around in house without the pressure of learning a new skill at the cost of their eyes.
6) Headache is very common because of eyestrain. If you take above measures it should subside. Instead of running to take a crocin every time your head gives you trouble, take a nap. Your head is telling you it’s had too much, let it rest. If the episodes are too painful and there’s associated vomitting, go to your doctor to rule out primary headaches like migraine or stress headache.
Lastly I’d say , don’t stress too much. Everyone’s facing concentration troubles. You can take a day off if you are not feeling it and the body’s not cooperating. After all health should be the most important concern!
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