Seafarers spend long hours navigating vessels, monitoring digital screens, and reading charts—all essential tasks that require sharp vision. However, constant screen exposure, harsh lighting, and extended watch shifts can lead to digital eye strain, causing discomfort, fatigue, and reduced performance. Protecting vision is critical for both safety and well-being at sea.
What Causes Digital Eye Strain?
Digital eye strain, also known as computer vision syndrome, is caused by prolonged exposure to screens, such as radar displays, navigation systems, and computers. Seafarers are particularly vulnerable due to:
✔ Long hours staring at screens – Navigating and monitoring equipment requires intense focus.
✔ Poor lighting and glare – Harsh reflections from sunlight or artificial lighting can increase strain.
✔ Dry cabin air – Air-conditioned environments can reduce tear production, leading to dry eyes.
✔ Infrequent breaks – Many seafarers work extended shifts, limiting time away from screens.
✔ Incorrect screen positioning – Poor ergonomics can lead to additional strain on the eyes and body.
Symptoms of Digital Eye Strain
Seafarers experiencing digital eye strain may notice:
🔹 Blurred vision or difficulty focusing on screens
🔹 Eye fatigue, dryness, or irritation
🔹 Headaches or pressure around the eyes
🔹 Increased sensitivity to light
🔹 Neck and shoulder pain from poor posture
How to Prevent Digital Eye Strain
To maintain clear vision and reduce discomfort, seafarers should adopt the following habits:
1. Follow the 20-20-20 Rule
Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps relax eye muscles and prevent strain.
2. Adjust Screen Brightness and Contrast
Ensure screens are not too bright or too dim. Adjust contrast settings to enhance readability and reduce glare. Anti-glare screen filters can also help.
3. Reduce Blue Light Exposure
Blue light from digital screens can cause eye fatigue. Use blue light filters on screens or wear blue light-blocking glasses to minimize exposure.
4. Maintain Proper Screen Positioning
Keep screens at arm’s length (about 20-26 inches away) and slightly below eye level. This reduces strain and promotes better posture.
5. Blink More Often
Staring at screens reduces natural blinking, leading to dry eyes. Make a conscious effort to blink frequently or use lubricating eye drops if needed.
6. Optimize Lighting Conditions
Avoid direct glare from overhead lights or windows. Use adjustable task lighting to ensure screens are evenly lit without reflections.
7. Take Regular Breaks
Step away from screens periodically to give your eyes a break. Short walks or focusing on distant objects can help reduce strain and refresh vision.
8. Schedule Routine Eye Exams
Regular vision check-ups ensure that any underlying issues are detected early. Seafarers should have their eyes tested at least once a year to maintain optimal vision.
Protecting Seafarers' Vision at Sea
Clear vision is essential for safe and efficient navigation. By taking proactive steps to prevent digital eye strain, seafarers can protect their eyesight, reduce fatigue, and enhance job performance. At Port Health, we provide comprehensive vision screenings and eye care solutions tailored for seafarers. Contact us today to schedule an eye exam and ensure your crew’s vision remains sharp at sea.
