If you spend a lot of time working on a computer, you may have noticed that after a while your eyes get tired or feel dry. If this happens frequently, you may have Computer Vision Syndrome or CVS.
Symptoms of CVS include:
Eyestrain
Headaches
Blurry vision
Dry eyes
Pain in the neck or shoulders
These symptoms may show up while you are working on the computer or you may have computer-related vision complaints after you stop looking at the monitor. If your job requires you to spend a lot of time working on a computer, you are more likely to develop CVS. Studies show that between 50 and 90 percent of computer workers complain about computer eye strain.
Here are some tips to reduce Computer Vision Syndrome symptoms:
• Eye exam – Be sure to tell your eye doctor how much time you spend working on a computer and describe any vision complaints you have related to your computer use. An annual eye exam is key to keeping your eyes healthy.
• Lighting – Poor lighting can cause eyestrain -– and that may not mean the light is too dim. Sunlight or bright, harsh interior lighting can make it harder to see the screen. Position your monitor so the window or other bright lights are to the side rather than in front or behind you. Your eyes will be most comfortable looking at the monitor if the light is about half as bright as you would need it for other tasks at your desk.
• Reduce glare – Light that is reflected off shiny surfaces or white walls can also cause computer eye strain, especially if the light causes glare on the surface of the monitor. Cover your windows to prevent direct sunlight from hitting the screen and consider painting walls a darker color. A hood for your monitor can help block glare, as can an anti-glare screen that can be installed over the face of the monitor.
• Buy an LCD – If your monitor is more than a couple of inches thick, you are still using an old CRT or tube-style monitor. This kind of monitor can contribute to computer eye strain. Many of these monitors have a visible “flicker” in the display. If you must use a CRT, make sure the refresh rate is set to the highest possible setting (at least 75 Hz). If possible, consider buying a new flat panel LCD monitor similar to those used in laptop computers. When you are shopping, look for one with a matte finish on the screen and monitor case to reduce glare.
• Adjust your monitor – You have control of the brightness and contrast of your monitor. Brightness will affect how bright a white background appears on the screen. Contrast will control how much colors stand out from each other. Set the contrast to “high” to help prevent eye strain.
• Blink often –Studies show people blink about five times less than normal when working on a computer. This can make your eyes dry because the tear layer on your eye dries out when you don’t blink often enough. Using artificial tear drops can help your eyes feel less dry (make sure you buy lubricating drops, not just drops that reduce redness). If your eyes still feel dry, give them a refresher by completely closing and opening your eyes 10 times in a row.
• Take a break – Give your eyes a break by looking away from the computer every 20 minutes. Eye strain can be caused by staring at something at a set distance for a length of time. Help your eyes relax by looking down the hall or across the room for 10 to 15 seconds to change the distance of your focus. You can actually exercise your eye muscles by alternating between looking at a distant object for 10 seconds then a close object for 10 seconds.
The rest of your body will also benefit from regular breaks. Working on a computer can also cause back and shoulder pain from sitting still for long periods of time. You’ll get more done and be able to concentrate better if you take periodic breaks to look away from the monitor and stand up to stretch from time to time.
• Set up your desk - If you need to look back and forth from a printed page to the monitor, help your eyes by making sure you have enough light on the page, but no extra light hitting the monitor. A copy stand beside your monitor can make it easier to look back and forth. Poor posture can also contribute to Computer Vision Syndrome. Make sure the center of your monitor is slightly below eye level and that your monitor is about 22 inches away from your eyes.
• Computer glasses – If you have eye strain from looking at the computer, your eyes may be having trouble focusing at that distance. You might benefit from glasses or contacts with a special prescription for using the computer. For more on how these special glasses can help, read the article "Computer Glasses Can Ease Eye Strain".
Most symptoms of Computer Vision Syndrome are temporary. If you notice that your distance vision remains blurry for some time after you stop using the computer, talk to your eye doctor to make sure your CVS symptoms don’t get worse over time.