As work shifts increasingly towards digital platforms, professionals now have the freedom to work outside the confines of traditional office settings, allowing for greater flexibility in both time and location.
This evolution has paved the way for the emergence of digital nomads—individuals who travel while managing their remote work. The advantages of this lifestyle include flexible schedules and the chance to engage with diverse cultures and communities around the globe.
Currently, there are an estimated 35 million digital nomads, with 46% hailing from the United States and about 5% from Canada. Additionally, the digitization and globalization of the workforce have led to an increase in employees who travel regularly for meetings, conferences, and fieldwork.
Whether you’re a digital nomad or a traveling employee, prioritizing your health while away from home is essential. A prior post offered simple hotel room exercises, such as split squats and single-leg runs, to help you stay active without needing a gym while on the move.
In addition to physical fitness, it’s crucial to consider your eye health. Many digital nomads and traveling professionals spend extended periods using electronic screens, which can increase the risk of conditions like computer vision syndrome (CVS). Symptoms such as eye strain, dryness, and blurred vision can hinder your productivity and overall well-being. Below are some important eye care tips to implement while working and traveling.
Use Blue Light Glasses
Research indicates that excessive exposure to blue light—the high-energy light emitted by digital screens—can exacerbate symptoms of CVS and other eye disorders like dry eye disease. When working remotely while traveling, wearing blue light glasses can help shield your eyes from harmful blue-violet light and enhance visual comfort.
Many blue light filtering glasses come equipped with additional features such as anti-glare coatings and light-adjusting technology that promotes blinking while gazing at screens. Optical retailers like Eyebuydirect Canada offer these coatings for both prescription and non-prescription eyewear.
Wear Sunglasses Outdoors
Even when you’re not using digital devices, it’s vital to protect your eyes from the sun’s ultraviolet (UV) rays, which can lead to eye strain, retinal damage, and photokeratitis with prolonged exposure. Since UV radiation is present no matter where you are, wearing sunglasses is essential for maintaining long-term eye health.
To ensure adequate sun protection, choose sunglasses that block both UVA and UVB rays, typically labeled with a UV400 rating or 100% UV protection. Brands like Ray-Ban and Oakley offer tinted and polarized lenses that reduce glare and enhance visibility for outdoor activities like running, cycling, and hiking during your travels.
Take Regular Screen Breaks
In addition to utilizing protective eyewear, digital nomads should embrace the practice of taking regular screen breaks to reduce the harmful effects of blue light exposure. Consider following the 20-20-20 rule: every 20 minutes, look away from the screen and focus on an object at least 20 feet away for 20 seconds.
During these short breaks—lasting between 15 to 20 minutes—it’s also beneficial to hydrate, as drinking water can help alleviate dry eye symptoms and related issues such as blurred vision, headaches, and eye floaters. Eye exercises, like frequent blinking, can also help maintain moisture and lessen dryness and discomfort.
Schedule Regular Eye Exams
Amid a busy schedule of traveling and working from various locations, don’t forget to prioritize regular eye exams. These check-ups are essential for monitoring your eye health and identifying early signs of issues like CVS and eye strain. An eye care professional can also provide tailored advice for maintaining eye health based on your specific vision needs and digital lifestyle.
With the availability of online eye tests and telemedicine options, scheduling appointments with a reliable eye care provider has never been easier. Implementing these preventative measures is crucial for safeguarding your vision and ensuring you continue to enjoy the beautiful sights you experience during your digital nomad adventures.
