With the technology of today, we are constantly looking at screens…computer screens, phone screens, tablet screens, and TV screens. It’s no wonder that our eyes are strained…some more than others. Eye strain and other vision-related problems are most common with those who spend long hours at the computer. In fact, an estimated 50-90% of these individuals experience continued eye strain. Over time, a condition known as computer vision syndrome can develop.
Reduce The Symptoms Of Computer Vision Syndrome
The symptoms of computer vision syndrome can vary from person to person. The symptoms of computer vision syndrome (CVS) may include the following:
- Red eyes
- Eye twitching
- Physical fatigue
- An increased number of work related errors
- Decreased productivity
If you are experiencing computer eye strain or the symptoms of computer vision syndrome, there are things you can do reduce the strain or help reduce the symptoms of CVS. Let’s take a quick glance at the tips I’ll cover in today’s article:
- Have your eyes examined
- Blink more
- Minimize glare
- Be sure to work in proper lighting
- Adjust display settings
- Take more breaks
- Eye exercise
Let’s get started!
1. Have Your Eyes Examined
Having your eyes examined at least once a year is the most important thing you could ever do to make sure your eyes remain treated for any visual problems. This is especially important for those who may experience eye strain often and for those who are experiencing symptoms of computer vision syndrome.
If you are experiencing symptoms of CVS, be sure to inform your eye doctor. Share with them how often you use a computer and other details such as how close you may sit to the screen, how big the screen may be, etc. The more information you are able to give them, the more successful any treatment will be.
2. Blink More
When working at the computer, people tend to blink less often, which can cause dryness and irritation. In fact, studies have shown that people blink an estimated one-third less often. Studies also show that some of those ‘blinks’ are actually just partial lid closures.
Making a conscious effort to blink more can help with eye dryness and irritation as blinking helps to keep your eyes moistened.
3. Minimize Glare
Reflections on your computer screen can cause eye strain. To help minimize screen glare, consider the following:
- Installing an anti-glare screen on your computer.
- Using a computer hood as this will help lighting from windows, lamps, etc from reflecting off your computer screen.
- For eyewear, consider lenses that have an anti-reflective coating. This will help prevent glare from light sources around you.
4. Be Sure To Work In Proper Lighting
Eye strain can also be caused by excessive bright lighting, either from windows, harsh interior lighting, and/or your computer screen. Closing your blinds when working on your computer can help tremendously. Interior lighting should be adjusted as well. Use less direct light such as an overhead light, which will add additional glare to your monitor. Floor lamps are a great compromise for lighting as it provides a more gentle, indirect light source with less potential glare. Also, make sure that any lamps used do not reflect in your monitor.
5. Adjust Display Settings
Adjusting the following display settings can greatly reduce eye strain:
Brightness:
Adjust the brightness of your computer screen so it is the same brightness as your surroundings. For example, your computer should not resemble the brightness of a typical light source such as a light bulb. However, keep in mind that making your screen too dark will strain your eyes as well.
Text size and contrast:
Adjusting the text size and contrast is especially important when reading on your computer for an extended period of time. Making the text size larger will help prevent straining. Adjusting the contrast will help as well. Black text on a white screen is usually the best combo for good contrast.
6. Take More Breaks
To help prevent eye strain and CVS, consider taking 8-10 five minute breaks throughout your work day. This also helps with neck, back, and shoulder pain.
During your breaks, stand up and step away from your work space. Stretching your arms, neck, back, legs, and shoulders will help a great deal to reduce muscle fatigue and tension. Most importantly, your eyes get to take a break. These 5 minute breaks work wonders!
7. Eye Exercise
One cause of eye strain is focusing fatigue, which is caused by focusing on your computer screen for a long period of time. There are two very effective eye exercises you can do help prevent focusing fatigue.
- Every 20 minutes, look away from your computer and focus on an object that is 20 feet away. Try to focus on this object for 20 seconds.
- Look at an object at a far distance for 10-15 seconds, then look at an object that is close up for 10-15 seconds, then look back at the previous distant object. Do this exercise 10 times.
It is important to remember to blink often during these two exercises.
What measures do you you take to help prevent eye strain? We would love to hear from you! Share with us in the comment section below.
