4 Essential Eye Care Tips for Remote Workers: From Screen Time to Contact Lens Safety

For many UK workers, the shift to home-based working arrangements has led to considerable improvements in work-life balance. According to the latest WFH research I have gathered in the field, remote workers, on average, enjoy more sleep and physical activity compared to their office-based counterparts.

The elimination of stressful, time-consuming commutes has provided employees with more time to focus on their wellbeing, prompting some businesses to continue allowing hybrid or fully remote setups.

In spite of the obvious benefits for employee wellbeing, however, studies have shown that eye health issues like digital eye strain (DES) remain prevalent in this demographic. Research published in the Contact Lens and Anterior Eye journal found that 62.6% of workers across the UK and Ireland experience DES.

On average, these individuals spend 9.7 hours a day using devices, with 89.5% reporting ocular symptoms such as dryness, irritation, or blurred vision. Alarmingly, the study also noted that home-based workers were particularly prone to these symptoms, likely due to improper workstation setups and prolonged screen use.

If you’re a remote worker like me, taking proactive steps to care for your eyes is essential. Below are four actionable tips to help protect your vision and reduce discomfort during your workday.

1. Pay attention to ergonomics

It’s long been understood that a well-designed workspace can impact on the health, wellbeing, and productivity of its occupants. Even tiny changes like positioning your screen in a certain way can minimise musculoskeletal and ocular issues. For this, you can try positioning your screen so that its top edge is at or just below eye level and keep it at least 20-28 inches away from your face. This ensures your eyes remain at a comfortable angle and prevents unnecessary strain.

As we discussed in a previous post, lighting also matters when arranging your home office. Avoid positioning your screen directly in front of or behind a bright window, as glare can cause additional strain. Instead, opt for indirect lighting and try using the NuShield anti-glare screen protector for added comfort.

Finally, invest in an adjustable and ergonomic chair and desk setup to maintain proper posture, which not only benefits your eyes but also reduces neck and back tension.

2. Choose the right type of contacts

If you’re among the four million contact lens-wearers in the UK, you’re aware that the drier environment of a home office can trigger eye discomfort. Central heating, air conditioning, or inadequate ventilation can all contribute to dryness, making it harder to work comfortably for extended periods. Opting for contact lenses with high moisture content, such as silicone hydrogel lenses or those specifically designed for dry eyes, can help alleviate these issues. Some brands to consider are Everclear Elite, Dailies AquaComfort Plus, and 1-Day Acuvue Moist.

Everclear Elite lenses for example, have a 47% water content and feature hydrophilic material that retains moisture–perfect for those struggling with dry eyes. Additionally, make sure to prioritise proper hygiene when handling contacts. Always wash your hands when removing or putting them in your eyes and never sleep or shower while wearing contacts.

3. Blink frequently and use eye drops

Long hours of staring at screens can reduce your blink rate, leading to dry, irritated eyes. A simple yet effective way to counteract this is to consciously remind yourself to blink more often. You can also use artificial tears or lubricating eye drops to maintain moisture and relieve dryness during your workday. According to the NHS, eye drops with 0.2% sodium hyaluronate, such as those by Kent Pharma, protect the eye from irritations such as contact lenses and dry air.

For optimal results, follow the 20-20-20 rule: every 20 minutes, look away from your screen at something 20 feet away for at least 20 seconds. This practise helps relax your eye muscles and reduces the risk of fatigue.

4. Schedule regular eye exams

A survey commissioned by Eye Health UK reveals that as many as 19 million British are failing to undergo regular eye tests. In response to these findings, the organisation emphasised that routine eye tests are essential for the prevention of poor health in identifying both issues with sight, as well as other chronic conditions. If you work remotely, it’s especially important to stay on top of your eye health, as prolonged screen use can exacerbate existing issues like myopia or dry eye disease.

Aim to visit your optometrist or ophthalmologist at least once every two years—or more frequently if you experience persistent discomfort or vision changes. Regular checkups ensure your eyes remain in top condition and help you maintain long-term productivity and comfort.

By paying attention to ergonomics, selecting the right contact lenses, using eye drops, and undergoing routine eye tests, you can reduce the risk of digital eye strain and protect your vision for the future. Small changes in your daily routine can make a significant difference, ensuring that your work-from-home setup supports your overall health and productivity.

Author Profile

manuela: Blogger and Educator by Passion | Senior Online Media & PR Strategist at ClickDo Ltd. | Contributor to many Education, Business & Lifestyle Blogs in the United Kingdom & Germany | Summer Course Student at the London School of Journalism and Course Instructor at the SeekaHost University.