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and keyboard closely together, making it challenging to achieve ergonomic positioning. This can lead to
issues such as neck strain from looking down, back pain from poor posture, and wrist discomfort from
awkward typing angles. To mitigate these ergonomic challenges and prevent associated pain and strain,
individuals can consider several strategies:
� Use external keyboards and mice when possible. This allows for a more comfortable typing and navigating
position, separate from the screen.
� Invest in a laptop stand or riser to elevate the screen to eye level. This helps reduce strain on the neck and
promotes better posture.
� Invest in an ergonomic chair and desk that can be adjusted to ensure proper posture while using a laptop.
This includes proper lumbar support, adjustable height, and adequate space for peripherals.
Sleeping Problems
Artificial lighting from computer screens, particularly the blue light emitted, can disrupt natural sleep patterns
by suppressing the release of melatonin, a hormone that regulates sleep-wake cycles. Melatonin production
is typically triggered by darkness, signaling to the body that it’s time to sleep. To mitigate this effect:
� Avoid screen time especially from computers and electronic devices emitting blue light before bedtime.
� Engage in relaxing activities such as reading a book, listening to calming music, or practicing gentle
stretching or meditation.
� Establish a bedtime routine that excludes screen time to allow your body to naturally wind down.
� Promote natural sleep by letting your body naturally transition into sleep mode without the interference
of artificial light.
HEALTH AND SAFETY REQUIREMENTS FOR COMPUTER WORKPLACE
Work is an important feature in structuring personal and social identity, for all of us. People spend a major
part of their day in work only. Thus maintaining a safe, hygienic and secured workplace is crucial for the
health and safety of its employees as well as for the smooth running and growth of the organisation or the
workplace. To secure a safe workspace, the workstation should:
� Provide sufficient space for the person to change position comfortably.
� Provide adequate lighting.
� Have windows fitted with adjustable coverings to alter the sunlight level.
� Be spacious enough when a workstation is shared by more than one person.
Display Screen (Monitor)
The minimum health and safety requirements for display screens which should be practiced are:
� Use modern LED monitors that provide clear, legible text and graphics.
� Ensure adequate size of the monitor to prevent eye strain and promote readability.
� Maintain proper spacing between characters and lines for comfortable viewing.
� Ensure the image on the screen is stable without any flickering or other forms of instability.
� Monitor should have a high refresh rate to prevent flickering, which can cause eye fatigue and
discomfort.
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