Sitting in front of the computer and working for long hours at home, seems to be the new norm now. And its not just about office goers, even students with their online classes are spending a lot of time on the computer. At the end of the day, this constant staring at the computer screen including TV and other digital devices like smartphones, tablets, iPads, etc., for work and even for entertainment is bound to take a toll on your eyes.
When it comes to spending prolonged time on the computer screen, small textual fonts, bright colored images, glare of the screen and the surrounding lighting all come into play. This can overwork your eyes and make them feel tired, itchy and dry. These noticeable symptoms of eye strain or what you call computer vision syndrome (CVS), is a common but thankfully preventable problem.
What are the Symptoms of Eye strain?
1. Position computer properly
Some common symptoms associated with digital eye strain or computer vision syndrome (CVS) are:
◦ Irritating, burning or red eyes
◦ Tired eyes
◦ Dry or watery eyes
◦ Headaches
◦ Blurred vision
◦ Neck and shoulder pain
◦ Difficulty concentrating
What are the Causes of Eye strain?
The above mentioned eye strain symptoms may occur due to:
◦ Improper positioning of computer
◦ Glare or bright light on computer screen
◦ Poor surrounding lighting
◦ Prolonged exposure to digital device screens without pause
◦ Uncorrected vision problems
◦ Combination of the above causes
How to Prevent Eye strain from Computer?
Digital eye strain and discomfort can be avoided by following the below mentioned 7 effective and simple tips.
When working from home, it is important that you do not place the computer too near or far away from you. There should be enough distance between your eyes and the computer screen. And the correct way to do so is by placing your computer directly in front of you, but at an arm's length away. Make sure that the top of the computer screen is below or at the same line to your eye level.
2. Adjust surrounding lights
Too bright or dim surrounding light can stress your eyes and make it harder for you to view the text, images and videos clearly on your computer screen. To avoid this, consider harnessing the natural light from the sun during daytime. Angle your computer screen in such a way that the sun's bright light does not bounce off from the screen and glare at you. You can consider drawing down your curtains/shades partially or fully, in case the sun is too bright during certain hours of the day.
Likewise, at evenings, it is better to turn off overhead lights, especially bright fluorescent lighting. You do not need that much light. A low intensity general lighting for interior space is ideal during nighttime. Similarly, an adjustable LED desklight, placed in such a way that it illuminates the computer keyboard but not the screen is best to reduce glare and add softer light to your at-home workplace.
3. Tweak your computer display settings
A computer screen that is too bright or too low forces the eyes to look properly, thereby making them work harder. To prevent this eye strain, it is essential that you make necessary adjustments in your computer's screen settings too.
Adjust the brightness and contrast levels of your computer display to a point that is comfortable to you. It shouldn't be brighter or darker than your surroundings. Secondly, tweak the text size. When reading and writing documents, you can increase/decrease the text
size, so that your eyes are comfortable and not squinting when working for long hours.
Also check for color temperature in your display settings and reduce its intensity. Lowering your computer screen's temperature will not only give out less blue light but will also lessen its effect on your eyes. In fact, you can check out a few blue light filter apps like f.lux, Twilight, Night Shift, Iris, etc., and install any of them in your compatible digital devices to lower the amount of blue light emitting from them.
4. Minimize Glare
If you have taken care of your surrounding lights and also adjusted your computer screen settings, then you have eliminated a considered source of glare that can affect your eyes during work. However, with one spending a lot of time on laptops, it is best to opt for computer screen guards to protect your eyes.
There are many brands of anti-glare screen for laptops that are available in the market. They can come to your immediate rescue in protecting your eyes from the symptoms of digital eye strain.
5. Blink often
Notice how much you blink and make a conscious effort to blink more - especially when using a computer, mobile or any other digital device. This simple bodily act is known to naturally produce and spread the tears on your corneas, thereby helping them moisten and refresh your eyes. Blinking is also known to prevent eye dryness.
6. Take breaks with the 20-20-20 rule
If you are working on the computer for a good number of hours, then you are definitely gazing at the screen for long. This is undoubtedly going to tire your eyes and cause unavoidable stress to it. Here, a simple eye exercise, famously known as the 20-20-20 rule can be of great help.
The 20-20-20 rule says that for every 20 minutes spent by a person focusing on the computer screen, take a 20 second break to look afar at an object that is approximately 20 feet away. This easy exercise not only helps take frequent breaks when working on a digital device but should also help lower eye strain and fatigue.
7. Pick the right eyewear
If you wear prescription eyeglasses due to nearsightedness, farsightedness, astigmatism or any other underlying eye issue but still feel the effects of CVS, then schedule an appointment with an optometrist or ophthalmologist at the earliest. If the problem is not serious, then you will most likely be recommended new prescription glasses or contact lens and/or eyedrops to solve your vision problem. Here, anti-reflective (AR) coated power glasses would be better for superior eye comfort and crystal clear vision.
Even otherwise, regular computer users who experience constant eye strain can consider investing in computer glasses. These special-purpose eyeglasses are designed to reduce glare and offer optimized vision at regular computer distance.
In addition to following the above tips to prevent digital eye strain, do follow a routine of eating healthy, having 7-8 hours of nighttime sleep on a regular basis and drinking sufficient water daily. Also, use a comfortable chair and desk/table when using a computer for work. Avoid laying or slouching on a bed when working. Sitting without an adequate back support is a big NO. This not only contributes to bad posture and neck and back pain but will also strain your eyes.
Disclaimer: The researched content and advice in this post is for informational purpose only. It is NOT a substitute for professional medical advice. It is highly recommended that you consult a doctor or eye specialist, if you observe the above-mentioned symptoms of eye strain for needed guidance & help.
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