Keep lighting levels as even as possible. To determine problem areas, shield bright sources from your view with your hand or a file. If you feel relief, eliminate the bright source. To improve lighting:
Use indirect lighting sources and task lights.
Use low-glare bulbs or cover bright bulbs with filters.
Adjust light levels by turning off light banks or using adjustable light switches.
Avoid sitting so that overhead lights are within your visual field.
Wear a visor to shield your eyes from bright overhead lights.
Reduce light from windows with shades or room partitions.
Sit at right angles and at least three feet from windows.
Avoid glossy, reflective wall paint or reflective light-colored work surfaces.
Reduce glare. If you can see your own reflection or the reflection of windows and lights in your monitor screen, you have a glare problem.
Use a monitor visor to reduce glare from overhead lighting sources.
Consider using a good quality anti-glare screen. Use a circular polarized filter if you sit near a window.
Adjust the monitor tilt to avoid reflections from windows and ceiling fixtures.
Adjust screen/character background. Use dark characters on a light background. White characters on a blue background can provide positive contrast while limiting glare often seen on a white background.
Select a high quality monitor. Size is not the only consideration.
Select a monitor large enough for the work you complete. The size of the text should be three times the size of the smallest text you can read. If you work with spreadsheets, you will need a larger screen to view your work. If you donâ€™t need a color monitor, consider a monochrome monitor with higher screen resolution.
Adjust contrast level to maximize character definition. Select a color monitor with dot pitch less than .28mm. Use refresh rates above the standard 60 Hz default setting to reduce flicker. A minimum of 70 hertz is recommended. Select a screen with good screen resolution (more pixels). 800 x 600 is recommended. Make sure you donâ€™t compromise resolution for a lower refresh rate. Both are important.
Adjust the screen brightness to match the general brightness of the room.
Set up your monitor to reduce eye and neck strain.
Eye strain can result from dry eyes. Blinking helps lubricate your eyes. Post a "Blink" post-it note on your monitor to remind you to blink while working.
Follow the "20-20-20 rule." Every 20 minutes, look 20 feet away for 20 seconds to rest your eyes.
Source: UCLA Ergonomics Web
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