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Many people who use computers complain of eye strain. Looking at a monitor for a long time can strain your eyes or can make any other problems you are having with your eyes seem more noticeable. Symptoms include:
Here are some things you can do to help relieve the symptoms of eye strain:
Have an eye test
Regular eye examinations are essential for clear, comfortable vision. But they also offer a broader health assessment – the optometrist checks the health of your eyes and looks for signs of other medical conditions.
The Health and Safety (Display Screen Equipment) Regulations 1992 stipulate that employees using VDUs should be provided with an eye examination, funded by their employer, when requested.
When you have your test, let the optometrist know you use computers often.
Book an appointment here.
Download our Guide to DSE Regulations pdf (1,193KB)
Rest your eyes
Regularly look away from your computer screen and focus on distant objects. For example, take a minute to stare out of the window.
Looking far away relaxes the focusing muscle inside the eye, which in turn reduces eye fatigue.
Take frequent breaks from your computer
It is important to take a step away from your computer screen now and then.
For example, take a break from your computer by getting up to make a drink.
In fact, the Health and Safety (Display Screen Equipment) Regulations 1992 requires VDU users to have breaks or changes of activity, but do not specify how often or for how long.
However, short, frequent breaks are more satisfactory than occasional, longer breaks.
Use adequate lighting
Eye strain is often caused by excessive sunlight coming in through the window or by bright room lighting.
Use curtains or blinds to reduce the brightness of the sun, reduce the lighting in your room and avoid sitting under big overhead fluorescent lights.
If possible, use floor lamps instead.
Reduce glare
Glare reflected from light-coloured painted walls and shiny surfaces, as well as reflections on your computer screen, can cause eye strain.
An anti-glare screen attached to your monitor can help and is a less drastic measure than painting the walls in a darker, matt-finish paint.
Reducing the external light by covering windows or using a computer hood over the monitor might help.
If you’re a glasses wearer, using lenses with an anti-reflective coating reduces glare. At Specsavers, lenses are available withUltraclear - an anti-reflection and a scratch resistant coating in one.
Upgrade your display
Changing from an old-style cathode ray tube (or CRT) monitor to a modern LCD screen can help avoid eye strain.
CRTs can flicker, which contributes significantly to eye strain, while LCD screens are easier on the eye and usually have an anti-reflective surface.
When choosing a new LCD screen, pick one with the highest resolution possible.
Adjust your monitor's settings
Adjusting your computer’s display settings can help reduce eye strain and fatigue.
Make sure the brightness is the same as the surroundings and adjust the text size and contrast so that it is comfortable to read.
Black print on a white background is the best combination for comfort.
Adjusting the monitor’s colour temperature can also be beneficial.
Reducing the amount of blue colours on your screen can also help.
Blue light is short-wavelength visible light that is associated with more eye strain than longer-wavelength hues, such as orange and red.
Modify your workstation
Having to keep looking down at a piece of paper and then up at your monitor can also contribute to eye strain.
Place paper on a copy stand next to the screen.
Improper posture while working on your computer also adds to the problem.
Make sure your workstation and chair are at the correct height.
Your computer screen should be 20 to 24 inches from your eyes and the centre of the screen should be 10 to 15 degrees below your eye line.
Wear lenses specifically for computers
Wearing prescription glasses gives the greatest comfort at your computer.
If you wear contact lenses, consider wearing glasses when on your computer as contact lenses can become dry and uncomfortable during sustained computer work.
The Health and Safety (Display Screen Equipment) Regulations 1992 state that if an employee requires glasses specifically for VDU use, the employer is obliged to pay.
Computer Eye Strain Symptoms & Solutions| Specsavers Opticians | Specsavers IE
Signs of Eye Strain
There are a number of signs indicating eye strain, which a computer user should be wary of, and these can include fatigue, red or dry eyes, headache, sensitivity to light, and blurred or double vision. Some even experience nausea as a symptom. Many people experience these symptoms but may think nothing of them. It is important not to ignore these various signs because the problem may continue to get worse. Although eye strain is not usually a permanent problem, it can make it more difficult for a computer user to complete his or her work. Additionally, the causes of eye strain vary by individual, so one has to take all factors into consideration. It is important to get an eye exam every year, because there can be subtle changes in the eyes from one year to the next.
Making Changes to One’s Environment
A number of alterations can be made to the computer user’s environment to prevent eye strain, such as lighting or the setup of the workstation or monitor. Obviously a computer user may not be able to adjust every aspect of his or her environment, but one can be innovative about controlling it. For instance, shades or blinds can be used to control lighting, and chairs can be adjusted fairly easily. It may also be possible to alter the position of the computer and the workstation.
Lighting
Proper lighting is important whenever working at a computer. Both too much and too little light can cause a problem. Too much light often comes in the form of sunlight streaming through the windows or from bright overhead lights. Many computer users feel eye strain when having to work under overhead fluorescent lights. Floor lamps that use halogen or incandescent bulbs are a better option. It may also be worth looking into any specialty lights that are easier on one’s eyes. Some experts say that the ideal level of lighting when using a computer is about half what is usually found in most offices. Another gauge is that ambient lighting should be between 50 and 100% of the brightness of the computer screen. A room that is too dark can make the monitor seem too bright. It is very easy to change the screen’s brightness. Additionally, settings may need to be changed throughout the year depending on how natural light changes from season to season.
Glare
Glare is associated with problem lighting. If a computer user is experiencing glare, it might be due to the tilt of the computer monitor, sunlight from a nearby window, or other distracting lighting. The user should attempt to fix this problem by rearranging the workspace or using blinds to stop some of the excess sunlight. An individual may also need to check the monitor’s settings to counteract glare.
Position of the Monitor
The position of the monitor can also cause problems. When the monitor is positioned below eye level, it is not necessary for one’s eyes to be opened as wide, so they do not get as dry. Focusing too hard can also cause one to blink less often and get drier eyes.
Workstation Setup
Some changes to the workstation can also reduce eye strain. Looking back and forth between the printed page and the monitor can increase eye strain, so it might be a good idea to put the papers on a stand next to the computer. Additionally, improper posture can cause problems, so one should make sure both the workstation and chair are at the right height. Furniture can be purchased that will keep one between 20 to 24 inches from the screen, and for comfort the screen should be 10 to 15 degrees below one’s eyes.
Adjusting Computer Settings
The computer monitor settings can also be adjusted to reduce eye strain. These are just a few of the display settings that are easy to change and make it easier to read the screen for a longer period of time. The computer user may have to fiddle with the different settings a bit to see what works best for him or her.
Computer Display Settings
How to Adjust
Brightness and Contrast
The brightness should be adjusted so it is about the same as the surrounding workstation’s brightness. If the screen seems difficult to read, the contrast can also be adjusted.
Text Size
The size of the text is an important factor as one will have to strain if it is too small. Especially, when reading long documents, it is a good idea to increase the size of the text.
Text Color
The color of the text and background also make a difference. Experts recommend choosing a dark font on a light background, such as black on white. It is also possible to choose other high contrast text and background combinations in order to create an easy to read screen.
Color Temperature
The term refers to the spectrum of visible light that a display emits. Orange and red colors are associated with longer wavelengths. These tend to be easier to see than blue colors, and this can be adjusted by changing the computer’s color temperature.
Other Strategies
There are a number of other tactics used to reduce eye strain, including taking regular breaks, seeing an optometrist on a regular basis, and wearing sunglasses. Using a computer is not the only thing that can cause eye strain. Therefore, it is important to employ strategies that will keep one’s eyes healthy.
Take Breaks
Although it may seem very simple, one of the best ways to avoid eye strain is by taking breaks on a regular basis. Try the "20-20-20 Rule." It means that every 20 minutes, one takes a 20 second break and looks at something that is around 20 feet away. This can be adjusted to whatever works best for an individual as long as regular breaks are taken. Longer breaks can also be taken for a few minutes to walk around the office or grab a cup of coffee. Those who worry that taking regular breaks will reduce productivity should know that this type of relaxing break will allow one to actually be more productive when going back to work.
Caring for One’s Eyes
A computer user needs to make sure his eyes get proper care by getting a yearly exam at the optometrist. This is important because the condition of one’s eyes can change significantly as one gets older. There are also a number of eye exercises one can do to relax and strengthen one’s vision. It is also necessary for the user to be wearing the proper prescription glasses.
Sunglasses
Sunlight can put strain on one’s eyes. By protecting their eyes from the sun, a computer user ensures that sitting at a computer will not exacerbate pre-existing eye strain. This includes wearing sunglasses when outside in order to avoid eye strain. It is necessary that the sunglasses have UV protection and that they reduce glare.
-----------------
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.
According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exambefore they start working on a computer and once a year thereafter.
During your exam, be sure to tell your eye doctor how often you use a computer at work and at home. Measure how far your eyes are from your screen when you sit at your computer, and bring this measurement to your exam so your eye doctor can test your eyes at that specific working distance.
2. Use proper lighting.
Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient lighting should be about half as bright as that typically found in most offices.
Eliminate exterior light by closing drapes, shades or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes. If possible, position your computer monitor or screen so windows are to the side, instead of in front or behind it.
Many computer users find their eyes feel better if they can avoid working under overhead fluorescent lights. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect incandescent or halogen lighting instead.
Sometimes switching to "full spectrum" fluorescent lighting that more closely approximates the light spectrum emitted by sunlight can be more comforting for computer work than regular fluorescent tubes. But even full spectrum lighting can cause discomfort if it's too bright. Try reducing the number of fluorescent tubes installed above your computer workspace if you are bothered by overhead lighting.
anti-reflective (AR) coating. AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses.
4. Upgrade your display.
If you have not already done so, replace your old tube-style monitor (called a cathode ray tube or CRT) with a flat-panel liquid crystal display (LCD), like those on laptop computers.
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.
Complications due to flicker are even more likely if the refresh rate of the monitor is less than 75 hertz (Hz). If you must use a CRT at work, adjust the display settings to the highest possible refresh rate.
When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the "dot pitch" of the display. Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of .28 mm or smaller.
Flicker is not an issue with LCD screens, since the brightness of pixels on the display are controlled by a "backlight" that typically operates at 200 Hz.
If you see a lower refresh rate (e.g. 60 Hz) noted on an LCD screen, don't worry — this refers to how often a new image is received from the video card, not how often the pixel brightness of the display is updated, and this function typically is not associated with eye strain.
Finally, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 19 inches.
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:
In some cases, the color temperature of a desktop computer monitor is adjusted on the display itself.
The best color combination for your eyes is black text on a white background, though other dark-on-light combinations also work well.
If you use Windows 7, you can adjust text size and color by going to the Start menu, opening the Control Panel and choosing Display. Here you can also adjust your screen's resolution and brightness, for best visual comfort.
You can adjust text size when using Internet Explorer, Firefox, Safari and other browsers, too. For example, in Firefox, you can enlarge an entire webpage by using the keyboard command Ctrl + as many times as you want, while Ctrl 0 makes everything normal-sized again. (Ctrl - makes everything smaller.) To enlarge only the text, use Alt V, then Z, then T. Then use Ctrl + again, and you'll see just the text enlarging.
Each browser and email program has different commands for adjusting text size, so look through the menus to learn what they are. Or visit Google and search for how-tos there.
Many smart phones let you adjust text size. For example, on the iPhone 4, you simply open the Settings menu, then choose General, then Accessibility, then Large Text. Here you can choose a new font size for core applications such as Mail, Notes and Calendar. The font will also display in certain third-party applications.
Whatever type of digital screen you're using, you'll enjoy it more if you make the effort to adjust the view for your visual comfort. Don't know how? Check the manufacturer's website or look it up on Google. — L.S.
6. Blink more often.
Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation.
When working at a computer, people blink less frequently — about one-third as often as they normally do — and many blinks performed during computer work are only partial lid closures, according to studies.
Tears coating the eye evaporate more rapidly during long non-blinking phases and this can causedry eyes. Also, the air in many office environments is dry, which can increase how quickly your tears evaporate, placing you at greater risk for dry eye problems.
If you experience dry eye symptoms, ask your eye doctor about artificial tears for use during the day.
By the way, don't confuse lubricating eye dropswith the drops formulated to "get the red out." The latter can indeed make your eyes look better — they contain ingredients that reduce the size of blood vessels on the surface of your eyes to "whiten" them. But they are not necessarily formulated to reduce dryness and irritation.
To reduce your risk of dry eyes during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help rewet your eyes.
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.
Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times.
This exercise reduces the risk of your eyes' focusing ability to "lock up" (a condition called accommodative spasm) after prolonged computer work.
Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.
8. Take frequent breaks.
To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during your computer work day.
Many workers take only two 15-minute breaks from their computer throughout their work day. According to a recent NIOSH study, discomfort and eye strain were significantly reduced when computer workers took four additional five-minute "mini-breaks" throughout their work day.
And these supplementary breaks did not reduce the workers' productivity. Data entry speed was significantly faster as a result of the extra breaks, so work output was maintained even though the workers had 20 extra minutes of break time each day.
During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue.
Check your local bookstore or consult your fitness club for suggestions on developing a quick sequence of exercises you can perform during your breaks and after work to reduce tension in your arms, neck, shoulders and back.
9. Modify your workstation.
If you need to look back and forth between a printed page and your computer screen, this can cause eye strain. Place written pages on a copy stand adjacent to the monitor.
Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn't shine into your eyes or onto your computer screen.
Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height.
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 eyeglassesprescription 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.
- Eye discomfort
- Headaches
- Sore, tired, burning or itchy eyes
- Difficulty focusing
- Watery eyes
- Dry eyes
- Blurred or double vision
- Increased sensitivity to light
Here are some things you can do to help relieve the symptoms of eye strain:
Have an eye test
Regular eye examinations are essential for clear, comfortable vision. But they also offer a broader health assessment – the optometrist checks the health of your eyes and looks for signs of other medical conditions.
The Health and Safety (Display Screen Equipment) Regulations 1992 stipulate that employees using VDUs should be provided with an eye examination, funded by their employer, when requested.
When you have your test, let the optometrist know you use computers often.
Book an appointment here.
Download our Guide to DSE Regulations pdf (1,193KB)
Rest your eyes
Regularly look away from your computer screen and focus on distant objects. For example, take a minute to stare out of the window.
Looking far away relaxes the focusing muscle inside the eye, which in turn reduces eye fatigue.
Take frequent breaks from your computer
It is important to take a step away from your computer screen now and then.
For example, take a break from your computer by getting up to make a drink.
In fact, the Health and Safety (Display Screen Equipment) Regulations 1992 requires VDU users to have breaks or changes of activity, but do not specify how often or for how long.
However, short, frequent breaks are more satisfactory than occasional, longer breaks.
Use adequate lighting
Eye strain is often caused by excessive sunlight coming in through the window or by bright room lighting.
Use curtains or blinds to reduce the brightness of the sun, reduce the lighting in your room and avoid sitting under big overhead fluorescent lights.
If possible, use floor lamps instead.
Reduce glare
Glare reflected from light-coloured painted walls and shiny surfaces, as well as reflections on your computer screen, can cause eye strain.
An anti-glare screen attached to your monitor can help and is a less drastic measure than painting the walls in a darker, matt-finish paint.
Reducing the external light by covering windows or using a computer hood over the monitor might help.
If you’re a glasses wearer, using lenses with an anti-reflective coating reduces glare. At Specsavers, lenses are available withUltraclear - an anti-reflection and a scratch resistant coating in one.
Upgrade your display
Changing from an old-style cathode ray tube (or CRT) monitor to a modern LCD screen can help avoid eye strain.
CRTs can flicker, which contributes significantly to eye strain, while LCD screens are easier on the eye and usually have an anti-reflective surface.
When choosing a new LCD screen, pick one with the highest resolution possible.
Adjust your monitor's settings
Adjusting your computer’s display settings can help reduce eye strain and fatigue.
Make sure the brightness is the same as the surroundings and adjust the text size and contrast so that it is comfortable to read.
Black print on a white background is the best combination for comfort.
Adjusting the monitor’s colour temperature can also be beneficial.
Reducing the amount of blue colours on your screen can also help.
Blue light is short-wavelength visible light that is associated with more eye strain than longer-wavelength hues, such as orange and red.
Modify your workstation
Having to keep looking down at a piece of paper and then up at your monitor can also contribute to eye strain.
Place paper on a copy stand next to the screen.
Improper posture while working on your computer also adds to the problem.
Make sure your workstation and chair are at the correct height.
Your computer screen should be 20 to 24 inches from your eyes and the centre of the screen should be 10 to 15 degrees below your eye line.
Wear lenses specifically for computers
Wearing prescription glasses gives the greatest comfort at your computer.
If you wear contact lenses, consider wearing glasses when on your computer as contact lenses can become dry and uncomfortable during sustained computer work.
The Health and Safety (Display Screen Equipment) Regulations 1992 state that if an employee requires glasses specifically for VDU use, the employer is obliged to pay.
Computer Eye Strain Symptoms & Solutions| Specsavers Opticians | Specsavers IE
Signs of Eye Strain
There are a number of signs indicating eye strain, which a computer user should be wary of, and these can include fatigue, red or dry eyes, headache, sensitivity to light, and blurred or double vision. Some even experience nausea as a symptom. Many people experience these symptoms but may think nothing of them. It is important not to ignore these various signs because the problem may continue to get worse. Although eye strain is not usually a permanent problem, it can make it more difficult for a computer user to complete his or her work. Additionally, the causes of eye strain vary by individual, so one has to take all factors into consideration. It is important to get an eye exam every year, because there can be subtle changes in the eyes from one year to the next.
Making Changes to One’s Environment
A number of alterations can be made to the computer user’s environment to prevent eye strain, such as lighting or the setup of the workstation or monitor. Obviously a computer user may not be able to adjust every aspect of his or her environment, but one can be innovative about controlling it. For instance, shades or blinds can be used to control lighting, and chairs can be adjusted fairly easily. It may also be possible to alter the position of the computer and the workstation.
Lighting
Proper lighting is important whenever working at a computer. Both too much and too little light can cause a problem. Too much light often comes in the form of sunlight streaming through the windows or from bright overhead lights. Many computer users feel eye strain when having to work under overhead fluorescent lights. Floor lamps that use halogen or incandescent bulbs are a better option. It may also be worth looking into any specialty lights that are easier on one’s eyes. Some experts say that the ideal level of lighting when using a computer is about half what is usually found in most offices. Another gauge is that ambient lighting should be between 50 and 100% of the brightness of the computer screen. A room that is too dark can make the monitor seem too bright. It is very easy to change the screen’s brightness. Additionally, settings may need to be changed throughout the year depending on how natural light changes from season to season.
Glare
Glare is associated with problem lighting. If a computer user is experiencing glare, it might be due to the tilt of the computer monitor, sunlight from a nearby window, or other distracting lighting. The user should attempt to fix this problem by rearranging the workspace or using blinds to stop some of the excess sunlight. An individual may also need to check the monitor’s settings to counteract glare.
Position of the Monitor
The position of the monitor can also cause problems. When the monitor is positioned below eye level, it is not necessary for one’s eyes to be opened as wide, so they do not get as dry. Focusing too hard can also cause one to blink less often and get drier eyes.
Workstation Setup
Some changes to the workstation can also reduce eye strain. Looking back and forth between the printed page and the monitor can increase eye strain, so it might be a good idea to put the papers on a stand next to the computer. Additionally, improper posture can cause problems, so one should make sure both the workstation and chair are at the right height. Furniture can be purchased that will keep one between 20 to 24 inches from the screen, and for comfort the screen should be 10 to 15 degrees below one’s eyes.
Adjusting Computer Settings
The computer monitor settings can also be adjusted to reduce eye strain. These are just a few of the display settings that are easy to change and make it easier to read the screen for a longer period of time. The computer user may have to fiddle with the different settings a bit to see what works best for him or her.
Computer Display Settings
How to Adjust
Brightness and Contrast
The brightness should be adjusted so it is about the same as the surrounding workstation’s brightness. If the screen seems difficult to read, the contrast can also be adjusted.
Text Size
The size of the text is an important factor as one will have to strain if it is too small. Especially, when reading long documents, it is a good idea to increase the size of the text.
Text Color
The color of the text and background also make a difference. Experts recommend choosing a dark font on a light background, such as black on white. It is also possible to choose other high contrast text and background combinations in order to create an easy to read screen.
Color Temperature
The term refers to the spectrum of visible light that a display emits. Orange and red colors are associated with longer wavelengths. These tend to be easier to see than blue colors, and this can be adjusted by changing the computer’s color temperature.
Other Strategies
There are a number of other tactics used to reduce eye strain, including taking regular breaks, seeing an optometrist on a regular basis, and wearing sunglasses. Using a computer is not the only thing that can cause eye strain. Therefore, it is important to employ strategies that will keep one’s eyes healthy.
Take Breaks
Although it may seem very simple, one of the best ways to avoid eye strain is by taking breaks on a regular basis. Try the "20-20-20 Rule." It means that every 20 minutes, one takes a 20 second break and looks at something that is around 20 feet away. This can be adjusted to whatever works best for an individual as long as regular breaks are taken. Longer breaks can also be taken for a few minutes to walk around the office or grab a cup of coffee. Those who worry that taking regular breaks will reduce productivity should know that this type of relaxing break will allow one to actually be more productive when going back to work.
Caring for One’s Eyes
A computer user needs to make sure his eyes get proper care by getting a yearly exam at the optometrist. This is important because the condition of one’s eyes can change significantly as one gets older. There are also a number of eye exercises one can do to relax and strengthen one’s vision. It is also necessary for the user to be wearing the proper prescription glasses.
Sunglasses
Sunlight can put strain on one’s eyes. By protecting their eyes from the sun, a computer user ensures that sitting at a computer will not exacerbate pre-existing eye strain. This includes wearing sunglasses when outside in order to avoid eye strain. It is necessary that the sunglasses have UV protection and that they reduce glare.
-----------------
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.
According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exambefore they start working on a computer and once a year thereafter.
During your exam, be sure to tell your eye doctor how often you use a computer at work and at home. Measure how far your eyes are from your screen when you sit at your computer, and bring this measurement to your exam so your eye doctor can test your eyes at that specific working distance.
2. Use proper lighting.
Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient lighting should be about half as bright as that typically found in most offices.
Eliminate exterior light by closing drapes, shades or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes. If possible, position your computer monitor or screen so windows are to the side, instead of in front or behind it.
Many computer users find their eyes feel better if they can avoid working under overhead fluorescent lights. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect incandescent or halogen lighting instead.
Sometimes switching to "full spectrum" fluorescent lighting that more closely approximates the light spectrum emitted by sunlight can be more comforting for computer work than regular fluorescent tubes. But even full spectrum lighting can cause discomfort if it's too bright. Try reducing the number of fluorescent tubes installed above your computer workspace if you are bothered by overhead lighting.
anti-reflective (AR) coating. AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses.
4. Upgrade your display.
If you have not already done so, replace your old tube-style monitor (called a cathode ray tube or CRT) with a flat-panel liquid crystal display (LCD), like those on laptop computers.
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.
Complications due to flicker are even more likely if the refresh rate of the monitor is less than 75 hertz (Hz). If you must use a CRT at work, adjust the display settings to the highest possible refresh rate.
When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the "dot pitch" of the display. Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of .28 mm or smaller.
Flicker is not an issue with LCD screens, since the brightness of pixels on the display are controlled by a "backlight" that typically operates at 200 Hz.
If you see a lower refresh rate (e.g. 60 Hz) noted on an LCD screen, don't worry — this refers to how often a new image is received from the video card, not how often the pixel brightness of the display is updated, and this function typically is not associated with eye strain.
Finally, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 19 inches.
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.
- Color temperature. This is a technical term used to describe the spectrum of visible light emitted by a color display. Blue light is short-wavelength visible light that is associated with more eye strain than longer wavelength hues, such as orange and red. Reducing the color temperature of your display lowers the amount of blue light emitted by a color display for better long-term viewing comfort.
In some cases, the color temperature of a desktop computer monitor is adjusted on the display itself.
The best color combination for your eyes is black text on a white background, though other dark-on-light combinations also work well.
If you use Windows 7, you can adjust text size and color by going to the Start menu, opening the Control Panel and choosing Display. Here you can also adjust your screen's resolution and brightness, for best visual comfort.
You can adjust text size when using Internet Explorer, Firefox, Safari and other browsers, too. For example, in Firefox, you can enlarge an entire webpage by using the keyboard command Ctrl + as many times as you want, while Ctrl 0 makes everything normal-sized again. (Ctrl - makes everything smaller.) To enlarge only the text, use Alt V, then Z, then T. Then use Ctrl + again, and you'll see just the text enlarging.
Each browser and email program has different commands for adjusting text size, so look through the menus to learn what they are. Or visit Google and search for how-tos there.
Many smart phones let you adjust text size. For example, on the iPhone 4, you simply open the Settings menu, then choose General, then Accessibility, then Large Text. Here you can choose a new font size for core applications such as Mail, Notes and Calendar. The font will also display in certain third-party applications.
Whatever type of digital screen you're using, you'll enjoy it more if you make the effort to adjust the view for your visual comfort. Don't know how? Check the manufacturer's website or look it up on Google. — L.S.
6. Blink more often.
Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation.
When working at a computer, people blink less frequently — about one-third as often as they normally do — and many blinks performed during computer work are only partial lid closures, according to studies.
Tears coating the eye evaporate more rapidly during long non-blinking phases and this can causedry eyes. Also, the air in many office environments is dry, which can increase how quickly your tears evaporate, placing you at greater risk for dry eye problems.
If you experience dry eye symptoms, ask your eye doctor about artificial tears for use during the day.
By the way, don't confuse lubricating eye dropswith the drops formulated to "get the red out." The latter can indeed make your eyes look better — they contain ingredients that reduce the size of blood vessels on the surface of your eyes to "whiten" them. But they are not necessarily formulated to reduce dryness and irritation.
To reduce your risk of dry eyes during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help rewet your eyes.
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.
Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times.
This exercise reduces the risk of your eyes' focusing ability to "lock up" (a condition called accommodative spasm) after prolonged computer work.
Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.
8. Take frequent breaks.
To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during your computer work day.
Many workers take only two 15-minute breaks from their computer throughout their work day. According to a recent NIOSH study, discomfort and eye strain were significantly reduced when computer workers took four additional five-minute "mini-breaks" throughout their work day.
And these supplementary breaks did not reduce the workers' productivity. Data entry speed was significantly faster as a result of the extra breaks, so work output was maintained even though the workers had 20 extra minutes of break time each day.
During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue.
Check your local bookstore or consult your fitness club for suggestions on developing a quick sequence of exercises you can perform during your breaks and after work to reduce tension in your arms, neck, shoulders and back.
9. Modify your workstation.
If you need to look back and forth between a printed page and your computer screen, this can cause eye strain. Place written pages on a copy stand adjacent to the monitor.
Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn't shine into your eyes or onto your computer screen.
Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height.
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 eyeglassesprescription 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.
