With so many of us using computers at work, computer eye strain has become a major job-related complaint. Studies show that eye strain and other bothersome visual symptoms occur in 50 to 90 percent of computer workers.
Here are 11 easy steps you can take to reduce your risk of computer eye strain and other common symptoms of computer vision syndrome (CVS):
- Take a break – Use the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.
- Blink frequently – Do not forget to blink periodically. Staring at computer screens can dry our eyes and cause redness and irritation.
- Consider computer glasses – Computer glasses are prescription eyewear that are specifically designed for computer work. They allow you to focus your eyes on the distance of a computer screen, which is generally farther away than reading material. Computer glasses optimize your eyesight when you’re looking at digital screens and help to reduce glare.
- Keep your monitor bright – This reduces the flicker rate of the computer and reduces fatigue. Flickering can lead to eyestrain and headaches. Also, a bright monitor causes your pupil to constrict, which results in a greater range of focus. This reduces the need for your eye to accommodate and enables you to work longer and with more comfort.
- Use proper lighting – Use incandescent lighting and avoid high-intensity lamps, which cast shadows and create glare. Place a dim light on either side of your workstation to create equal brightness without dark, shadowed areas.
- Check your monitor’s position – The position of your computer monitor can add to your eyestrain. It is important that it be positioned at the proper distance away from your eyes. Optimally, your computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.
- Adjust your screen resolution – Make sure your monitor has a high-resolution display. A higher resolution produces sharper type and crisper images, reducing eye strain.
- Minimize glare – Clean your monitor regularly to remove dust and consider installing an anti-glare screen. It also helps to keep shades drawn to prevent glare from outside sources.
- Try massage or eye cupping – Massaging the area around the eyes will help relax the muscles and can be very comforting. Rub your hands together to create friction and warmth, then gently cup your palms over your closed eyes and rest them.
- Take your vitamins – Getting the proper amount of vitamins and minerals is important for overall eye health. Opt for vitamins that contain antioxidants and ingredients that help improve the health of the eye and reduce eyestrain, such as vitamins A, C and E with a B complex and Zinc.
- Schedule a comprehensive eye exam – Almost 71% of people reporting symptoms of CVS wear eyeglasses or contact lenses, so make sure your prescription is correct! The National Institute of Occupational Safety and Health (NIOSH) recommends that all computer users have an eye exam yearly. Lastly, be sure to tell your eye doctor about your workstation setup and the number of hours each day you spend on electronic devices.