You've probably experienced computer eye strain if you spend more than two hours a day focused on a computer, whether you are working, studying, surfing the web, watching TV shows or interacting on social media.
More than 70 percent of the 143 million Americans who work on a computer every day experience computer eye strain, according to the American Optometric Association.
Hours at a time on the computer can lead to other symptoms which are known collectively as computer vision syndrome or CVS.
If you experience any of these symptoms after using the computer, you may have CVS:
• Headache or brow-ache
• Blurred or out-of-focus vision
• Double vision
• Burning or tired eyes
• Twitches in the eye
• Neck and shoulder pain
• Increased sensitivity to light
Computer screens create images by combining tiny dots of light into groupings that we see as words or other images.
Computer vision syndrome occurs because words and images on a computer screen have a lower definition and contrast compared to printed words on a page. This makes our eyes work harder to focus on the computer, resulting in eye strain.
Try these tips to reduce computer eye strain:
• Get your eyes checked
The first step is to make sure your eyes are healthy and your vision is good. Some people find that having a special pair of glasses just for use when on the computer helps relieve computer eye strain. Your eye doctor will need to know the distance between your eyes and your computer screen to determine the right prescription for you.
• Minimize glare
Many computer screens and monitors have a special finish to reduce glare on the screen. But light glare around your computer screen can also contribute to eye strain.
Try to balance lighting with the brightness of your computer screen. This may mean having a dimmer light in the room, closing drapes, and turning off or reducing the number of fluorescent light tubes in your work area.
• Screen placement
Having the right computer screen at the right distance is important to ease eye strain. Your computer monitor should be from 20-26 inches away from your eyes, and slightly below eye level.
If you are still using an old tube-style CRT monitor, consider upgrading to a liquid crystal display (LCD) flat screen. LCDs have been shown to be easier on the eyes because they do not flicker like the old CRT screens.
• Take a break
You may not realize how long you’ve been staring at the screen until your eyes start to ache or feel dry. Try the 20-20-20 rule to help reduce eye strain.
Every 20 minutes, take a 20 second break to rest your eyes. Look away from the screen to something in the distance that is at least 20 feet away from you. If you have a window, look out at the horizon and let your eyes relax. You may want to set a timer to remind yourself to do this every 20 minutes until you get into the habit.
• Take care of your workspace
Keep your monitor clean by wiping off dust and fingerprints. A dusty screen may be harder to see and dust can contribute to problems with glare. Make sure you have enough light on printed materials for easy reading.
Place your keyboard directly in front of your monitor to avoid additional strain in the neck and arms. Place reference materials on a stand next to your monitor at the same level and distance from your eyes so your eyes don’t have to jump to a new focus every time you look back and forth.
If you have questions about eye strain or if you have persistent headaches after using the computer, talk to your vision or healthcare professional.
Sources:
All About Vision. Computer Eye Strain: 10 Steps for Relief. Web. August 19, 2014.
http://www.allaboutvision.com/cvs/irritated.htm
All About Vision. Computer Vision Syndrome and Computer Glasses: FAQ. Web. August 19, 2014.
http://www.allaboutvision.com/cvs/faqs.htm
WebMD. Eye health guide: Eye strain. Web. August 19, 2014.
http://www.webmd.boots.com/eye-health/guide/eye-strain
Mayo Clinic. Eyestrain. Web. August 19, 2014.
http://www.mayoclinic.org/diseases-conditions/eyestrain/basics/definitio...
Reviewed August 20, 2014
by Michele Blacksberg RN
Edited by Jody Smith