Computer Eye Strain: 10 Steps for Relief
With so many of us using computers at work, computer eye strain has become a major complaint. Studies show that eye strain and other bothersome visual symptoms occur in 50 to 90 percent of computer workers.
Here are 10 easy steps you can take to reduce your risk of computer eye strain and other common symptoms of computer vision syndrome (CVS):
1. Get a comprehensive eye exam.
Having a routine comprehensive eye exam is the most important thing you can do to prevent or treat computer vision problems.
2. Use proper lighting.
3. Minimize glare.
Glare on walls and finished surfaces, as well as reflections on your computer screen also can cause computer eye strain. Consider installing an anti-glare screen on your monitor and, if possible, paint bright white walls a darker color with a matte finish.
4. Upgrade your display.
LCD screens are easier on the eyes and usually have an anti-reflective surface. Old-fashioned CRT screens can cause a noticeable "flicker" of images, which is a major cause of computer eye strain. Even if this flicker is imperceptible, it still can contribute to eye strain and fatigue during computer work.
5. Adjust your computer display settings.
Adjusting the display settings of your computer can help reduce eye strain and fatigue. Generally, these adjustments are beneficial:
- Brightness. Adjust the brightness of the display so it's approximately the same as the brightness of your surrounding workstation. As a test, look at the white background of this Web page. If it looks like a light source, it's too bright. If it seems dull and gray, it may be too dark.
- Text size and contrast. Adjust the text size and contrast for comfort, especially when reading or composing long documents. Usually, black print on a white background is the best combination for comfort.
6. Blink more often.
7. Exercise your eyes.
Another cause of computer eye strain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Some eye doctors call this the "20-20-20 rule." Looking far away relaxes the focusing muscle inside the eye to reduce fatigue.
8. Take frequent breaks.
9. Modify your workstation.
Purchase ergonomic furniture to enable you to position your computer screen 20 to 24 inches from your eyes. The center of your screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.
10. Consider computer eyewear.
For the greatest comfort at your computer, you might benefit from having your eye care professional modify your eyeglasses prescription to create customized computer glasses. This is especially true if you normally wear contact lenses, which may become dry and uncomfortable during sustained computer work. Computer glasses also are a good choice if you wear bifocals or progressive lenses, because these lenses generally are not optimal for the distance to your computer screen.