Working as a Digital Nomad? Here’s Why You Should Pay Attention to Eye Health

The technologies like laptops, high-speed internet, and online collaboration tools, people can now combine work and travel enjoying the freedom of remote work while exploring new destinations. Many find this lifestyle incredibly rewarding – one report found that 74% of digital nomads feel more productive with this setup.

The digital nomad lifestyle has been on the rise since 2020, with data from 2023 showing that the number of digital nomads worldwide has reached 35 million. 

However, this way of working also presents unique challenges, particularly regarding eye health. As the name suggests, digital nomads rely heavily on their devices to work and sustain their travels. Some estimated that this reliance has resulted in these remote workers clocking in up to 13 hours in front of screens daily.

Here’s a closer look at what this means for digital nomads’ eye health and what they can do to maintain their vision.

Common Eye Health Issues Among Digital Nomads

One of the most common problems digital nomads face is digital eye strain (DES), a condition caused by prolonged exposure to digital screens. Symptoms of DES include dry eyes, blurred vision, headaches, and eye fatigue.

One study shows that DES occurs at a quicker rate for tasks demanding a higher cognitive load and is associated with lower productivity. Factors such as contact lens use, poor lighting, improper screen brightness, and inadequate breaks from the screen can exacerbate DES.

For digital nomads who wear contact lenses, the risk of eye discomfort is even higher. Contact lenses can reduce oxygen flow to the eyes. This leads to irritation and dryness – issues that are worsened by staring at a screen for extended periods. Additionally, environmental factors like dry air in co-working spaces, air-conditioned cafes, or windy outdoor settings can further aggravate dry eyes.

Another overlooked eye health issue is UV exposure. Many digital nomads favor destinations like Bali, Mexico, and Thailand – best for their sunny, tropical climates. While the scenery may be stunning, frequent and prolonged exposure to UV rays without proper eye protection can lead to photo keratitis, a painful condition similar to sunburn but affecting the cornea.

Long-term exposure to UV rays without adequate protection can also increase the risk of developing cataracts and macular degeneration later in life. Unlike skin, which can regenerate from sunburn, UV damage to the eyes is cumulative and irreversible.

How Digital Nomads Can Better Care For Their Sight?

Yeah! Digital nomads can better their eye sight while following some measures. These measures are listed in the below part in details.

Maintain Proper Eye Hygiene 

Practicing good eye hygiene is essential for preventing infections and maintaining overall eye health. Simple habits like washing your hands before touching your eyes and avoiding rubbing your eyes can go a long way in preventing irritation and infections.

If you’re a contact lens-wearer, eye hygiene is even more critical. Since contact lenses sit directly on the eye’s surface, they can trap bacteria and debris, increasing the risk of eye infections.

To minimize this risk, consider switching to daily disposable contact lens options like the Dailies Total 1. Dailies are discarded after one use, so there’s no need for cleaning or storage, reducing the risk of contamination. Moreover, this brand is designed to retain moisture, they help prevent dry eyes, even with long hours of screen use.

Minimize Screen Time

While digital nomads rely on screens for work, setting boundaries can help reduce eye strain. An effective way to minimize DES is by limiting non-work screen time. Avoid excessive social media scrolling or binge-watching shows after work, and instead, opt for screen-free activities like reading a physical book or exploring your surroundings.

This is also a great way to improve your work-life balance. During work hours, practicing the 20-20-20 rule can help relieve eye strain.

For example, taking a 20-second break every 20 minutes to look at something 20 feet away. Adjusting screen brightness, using blue light filters, and sitting at an appropriate distance from your device can also alleviate eye strain.

Shield Your Eyes from UV Rays

Since digital nomads often work in sun-soaked locations, UV protection is a non-negotiable. As we mentioned earlier, unprotected sun exposure can result in issues like photokeratitis or cataracts later in life. The best way to shield your eyes from harmful rays is to wear UV400-rated sunglasses whenever you’re outside.

Some excellent eyewear options are the Oakley Holbrook XL or the Ray-Ban RB4330CH Chromance. These sunglasses offer 100% UV protection and feature polarized lenses, which reduce glare. You can combine sunglasses with sun hats like Uniqlo’s UV Protection Wide Brim Hat for added coverage against the sun’s rays.

Stay Hydrated and Eat Eye-Friendly Foods

Proper hydration maintains the overall tear production and prevents dry eyes. Digital nomads should ensure that the water they drunk throughout the day or while working in air-conditioned environments or dry climates is enough for them.

Additionally, having eye friendly foods into your diet can promote long-term eye health.

• Foods rich in omega-3 fatty acids, like salmon and walnuts reduce dry eye symptoms.
• Leafy greens like spinach and kale contain lutein and zeaxanthin to shield against blue light damage.
• Carrots, known for their high vitamin A content, are also beneficial for maintaining good vision.

Invest in Artificial Tears and Eye Drops

For those who frequently experience dry eyes, artificial tears or lubricating eye drops can be a simple yet effective solution. It is better for digital nomads who travel frequently to always carry preservativefree artificial tears to combat dryness caused by air travel, different climates, and prolonged screen use.

There are also some highly recommended options like the Refresh Optive Mega-3 and Systane Ultra Lubricant Eye Drops – both of provides long-lasting relief for dry, irritated eyes.

Conclusion

The digital nomad lifestyle offers unparalleled freedom and adventure, but it also comes with its own set of challenges, including eye health concerns.

The practice of proper eye hygiene is to limit screen time, protectagainst UV exposure, stay hydrated, and incorporate eye friendly foods into their diet, digital nomads can maintain good vision while continuing to explore the world. Small changes can make a big difference in preventing long-term eye issues. This way you can enjoy both work and travel for years to come.