8 hours in front of a screen – we can’t always avoid it, but we can...

 

When it comes to office work and sitting at a desk, discussions usually focus on the spine. We all know the guidelines for an ergonomic chair, monitor height, or correct sitting posture. However, in this focus on body alignment, we often overlook an organ that works just as intensively throughout the day – our eyes. Modern life means constant exposure to screens – computers, phones, tablets, and televisions.

In this article, we’ll take a closer look at how today’s lifestyle affects our eyes, why avoiding screens completely isn’t always possible, and what we can do to minimize the negative effects of screen exposure.

 

Table of Contents
1. Introduction
2. Modern life – work, study, and entertainment in front of a screen
3. The effects of prolonged screen time
4. Light, colors, and materials – allies of healthy vision
5. Natural cork – not only eco-friendly but also soothing
6. How to bring natural cork into your interior?
7. What else can we do daily?
8. Summary
9. FAQ

 

Modern life – work, study, and entertainment in front of a screen

Just two decades ago, screen time was limited to a few hours a day—usually while working on a computer or watching television in the evening. Today, screens accompany us almost constantly: at work, at home, during commutes, while studying, and even while relaxing. The smartphone has become our personal command center—used for communication, payments, scheduling, shopping, entertainment, and learning. The computer monitor, in turn, is our window to the professional and educational world, often for eight, ten, or even more hours a day.

Escaping screens is hardly possible—they’ve become a natural part of our modern rhythm. Remote work, online education, video calls, and digital communication tools make screen time not just a necessity but a social norm. In many industries, working without a computer is simply impossible.

We can’t always avoid it, because the digital world also brings us great benefits—access to knowledge, connection with loved ones, professional growth, and flexibility. The problem arises when the line between necessity and habit blurs, leaving our eyes without a moment of rest.

 

The effects of prolonged screen time

Our eyes weren’t designed for hours of focusing on one fixed, close distance. Under natural conditions, our vision constantly shifts between near and far, allowing the eye muscles to work dynamically. However, working on a computer or phone forces constant tension in the same muscles and continual focusing on a screen just a few dozen centimeters away. The result is eye strain—dryness, burning, difficulty focusing, and a feeling of heaviness in the eyes.

This combination of symptoms is now known as Computer Vision Syndrome (CVS). It affects increasingly younger groups—students, office workers, and anyone who uses digital devices after hours. Common symptoms include blurred vision, light sensitivity, excessive tearing or dryness, and mild pain around the eyes or forehead.

Excessive exposure to blue light emitted by screens further aggravates the problem. This high-energy light contributes to faster eye fatigue and disrupts the circadian rhythm, making it harder to fall asleep or unwind after work. Many people who use computers late into the night experience trouble sleeping or a sense of overstimulation.

Chronic eye fatigue also has cognitive consequences. When our eyes are strained, the brain expends more energy to maintain focus and process visual information. As a result, we tire more quickly, our attention span shortens, and our productivity drops. The eyes thus become not only an organ of sight but also a “barometer” of our overall fatigue.

 

Light, colors, and materials – allies of healthy vision

Our eyes don’t work in isolation—they respond to everything around them: light, colors, contrasts, and textures. The environment in which we spend hours in front of a screen greatly affects visual comfort and the rate at which eye fatigue develops. A well-designed space can support healthy vision, while poor lighting or color choices can increase strain and discomfort.

The most important factor is light—its quality, direction, and intensity. Harsh, cold LED lighting can tire the eyes just as much as a poorly lit room. The ideal setup is evenly diffused light with a color temperature close to natural daylight, avoiding glare and reflections on the screen. During the day, make the most of natural light but avoid direct sunlight on the monitor—placing your desk sideways to the window is best. In the evening, warm-toned light works better, promoting relaxation and helping maintain a healthy sleep rhythm.

Interior colors also play a vital role. Intense shades, especially cool and high-contrast ones, may feel stimulating at first but can tire the eyes over time. Soft tones of beige, grey, green, or brown bring balance and calm, helping the eyes relax. Such backgrounds prevent the monitor from dominating your field of vision and allow the eyes to shift focus naturally between the screen and surroundings.

Materials and textures matter, too. Matte, natural, and non-reflective surfaces—like wood, fabric, or natural cork—help diffuse light and minimize glare, which often causes tiny muscle contractions in the eyes. Unlike shiny countertops or cold metal finishes, soft and warm materials create a visually calm environment that’s easier on your vision.

 

Natural cork – not only eco-friendly but also soothing

Natural cork is a material that has made a strong comeback in interior design—not only as an eco-friendly choice but also as an element that engages and supports our senses. Its unique properties make it a true ally for the eyes in modern work and study environments.

At the forefront is the texture of natural cork—soft, irregular, and delicately porous. Thanks to this structure, light doesn’t bounce sharply off the surface but disperses gently, creating softer visual conditions. In rooms filled with flat, glossy surfaces, natural cork restores visual balance—eliminating harsh reflections that force the eyes to constantly refocus.

Another advantage is its color palette. The natural shades of natural cork—from light beige to deep brown—belong to a warm spectrum that has a calming effect and avoids harsh contrast with a computer screen. Our eyes relax when surrounded by nature-inspired colors, and the space feels cozier and gentler.

Natural cork also has a positive impact on the indoor microclimate. It’s a breathable material that helps regulate humidity and air temperature. As a result, it reduces the feeling of dryness that often intensifies eye irritation—especially in heated or air-conditioned rooms. In a natural way, it supports not only visual comfort but also the physical well-being of people in the space.

 

How to introduce natural cork into your interior?

Natural cork integrates easily with a variety of design styles—from minimalist office spaces to cozy home studios. Its neutral coloring, soft texture, and natural origin make it suitable for many applications, creating an environment that’s gentle on the eyes and pleasant for everyday work.

Natural cork walls and panels are among the most interesting options. Cladding a section of wall with natural cork boards brings warmth and visual softness while also dampening noise and improving room acoustics. Such a surface reduces harsh contrasts—rather than cold, reflective planes, the eyes perceive a natural structure that gently diffuses light. In an office or home workspace, it’s worth placing natural cork behind the monitor or within your line of sight to create a calm, neutral backdrop.

Equally practical are office cork boards and accessories. They help organize the space while adding visual lightness. A board made of natural cork—rather than plastic organizers or metal grids—introduces a warm accent and tidies the view, which supports focus.

Smaller elements such as coasters, décor, or cases made of natural cork are an easy way to bring nature into daily work rituals. Soft pads for a laptop or mouse reduce the contrast between a cool desktop and the screen while protecting the surface. Even modest additions—natural cork coasters, frames, or small storage containers—can visually warm the space and create an eye-friendly backdrop.

 

What else can we do every day?

One of the most effective methods is the 20-20-20 rule. Every 20 minutes spent in front of a screen, look away for 20 seconds at something about 20 feet (around 6 meters) away. This simple exercise relaxes the eye muscles and restores their natural focusing rhythm. For even better results, pair it with a deep breath—those brief moments reset both your eyes and your mind.

It also helps to change direction and depth of focus. Look out the window at trees, the sky, or distant buildings. Green is particularly soothing—its wavelength is among the most neutral for the eye—so looking at plants or natural landscapes brings quick relief. In the office, you can achieve a similar effect by placing a few potted plants within your field of view.

Remember to take micro-breaks—brief pauses of a few dozen seconds when you look away from the screen, half-close your eyes, or let them “rest” in soft shade. Blinking regularly (consciously more often than usual) prevents the eye’s surface from drying out, which can happen quickly in dry rooms or with air conditioning.

Relaxation exercises for the eyes can also help: gentle circular movements and alternating looks up and down.

Most importantly, aim for balance throughout the day. We can’t always step away from the screen, but we can learn to use it more mindfully—taking breaks, intentionally shifting our gaze beyond the monitor, and shaping a space where our eyes truly get to rest.

 

Summary

We live in a world where it’s hard to escape screens—they accompany our work, study, and daily routines. We can’t always reduce our screen time, but we can make that time less demanding for our eyes.

Our eyes need not only breaks but also a supportive environment—lighting that doesn’t strain, colors that don’t irritate, and surfaces that don’t produce harsh glare. Even the materials around us make a difference. With its warm hue and soft structure, natural cork helps diffuse light, soften contrasts, and create a calm backdrop for everyday visual tasks.

 

FAQ

1. How often should you take breaks from the screen?

It’s best to follow the 20-20-20 rule—every 20 minutes, look away for 20 seconds at something roughly 20 feet (about 6 meters) away. Every few hours, take a longer break of a few minutes to allow full recovery. The consistency of short breaks matters more than a single long rest.

2. Does screen brightness affect eye comfort?

Absolutely. An overly bright screen causes glare and excessive muscle tension in the eyes, while a screen that’s too dim forces extra effort to read content. Adjust your monitor’s brightness to match the room’s lighting so the screen is neither a strong light source nor a “dark patch” against the surroundings.

3. Which interior colors are best for the eyes?

The most eye-friendly choices are natural, muted tones—shades of beige, green, brown, or gray. They don’t strain the eyes, avoid harsh contrasts, and support concentration. It’s best to avoid very intense colors within your line of sight, especially behind the monitor, as they can distract and cause visual tension.