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At the moment more of us than ever are working from home, and while that can certainly have some benefits, there are plenty of disadvantages.
One of these is the strain that it puts on your health, both mental and physical. One of these is a headache. Headaches are a common condition, something that is rarely serious, sometimes debilitating and always painful.
Many doctors are reporting an increase in people experiencing headaches since working from home, and when you consider our remote working setups, it is little wonder why. Here, we are going to look at what might be causing your remote working headaches and how you can deal with them.
Increased screen time
Working from home and staying at home as we have been during lockdowns and periods of remote working can lead to a huge increase in screen time – as much as 60 per cent in some cases. This equates to a whopping thirteen hours looking at a screen of some form for the average person – and this is going to put a significant strain on your eyes.
This is then likely to lead to more headaches, and even worse, migraines. It is thought that up to 90 per cent of people who experience migraines have a sensitivity to blue light. And, guess what emits the most amount of blue light? Yes, you guessed it – your computer screen.
If you think that your screentime is causing headaches and eye strain, there are a few things that you can do. The most obvious one is to cut down your use, but if this is not possible, try to use your computer in daylight hours only.
If, for any reason, you do need to work after dark, pop a lightbulb that replicates natural daylight into your lamp. Not only will this help your eyes and head but can be a huge mood booster. This is especially important int he darker winter months.
Try to remember to follow the 20-20-20 rule. Every 20 minutes, look away at something 20 feet away for at least 20 seconds. This helps to reduce eye strain by giving them a chance to relax.
It is also important to keep up with any eye tests or book yourself in for an eye exam because poor eyesight can also trigger headaches.
Consider your positioning
Believe it or not, the way you sit at your desk (or not sit at your desk!) may be contributing to your headaches while you work from home. Many of us were suddenly thrown in the deep end when it came to remote working and have not got the proper setup.
Ideally, we would have a decent desk and an ergonomically designed desk chair. In reality, many of us are working from our kitchen table or even from the sofa or a bed. Poor posture can lead to increased strain on the back, shoulder and neck muscles, and this can increase the likelihood of a tension headache or migraine.
What you need ideally is to be positioned in a way that you can look directly at your computer screen. Adjustable desks are the best solution, but if this is not feasible, playing about with books or other items to prop up your screen or desk is the next best thing. You absolutely want to avoid any positions where your head is forward and you are hunching your shoulders.
Cut the caffeine
When you are in the office, you can’t be up and down every half an hour to grab a coffee, while when you are at home you can put the kettle on or turn on the coffee machine whenever you like. While caffeine can actually help with headaches – many headache medications actually contain caffeine – it is a diuretic, which can lead to dehydration.
If you are not hydrated enough, you are going to be more prone to headaches. Reducing the amount of coffee you drink and increasing the amount of water is a good way of reducing the chances of getting a headache.
Get enough sleep
Not being in a normal daily routine can throw out our sleep patterns. Not having to get up to catch the early train means you are staying up later, drinking more coffee might be keeping you up and a lack of being out and about can make you feel less tired. However, not getting enough sleep can cause headaches. Try to get seven to eight hours of sleep every night.
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