Nearly 60% of people who routinely use computers or digital devices experience symptoms of digital eye strain — also called computer vision syndrome — according to recent data. Since COVID-19 began, the number of hours spent on a computer for tasks like working from home, online schooling, and online shopping has increased dramatically.
Symptoms of computer eye strain include eye fatigue and discomfort, dry eye, headaches, blurred vision, neck and shoulder pain, eye twitching, and red eyes.
If your eyes feel dry and tired, your vision is blurry by the end of the day, or your head, neck, and shoulders ache, the way you utilize your computer and other digital devices might be to blame.
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How to Reduce Eye Strain
Spending less time in front of your computer is the best way to reduce digital eye strain, but if you’re working from home or you or your children are learning online, that might not be an option.
Here are 5 steps you can take to lower your risk of eye strain:
1. Use proper lighting
Excessively bright light, either from sunlight or from interior lighting, can cause eye strain.
By reducing exterior light (by closing your drapes, shades or blinds), and tweaking the lighting inside your home (using fewer light bulbs or fluorescent tubes, or lower intensity bulbs and tubes) you can lower glare and reflections off the screen.
Also, if possible, position your computer screen so the windows are to the side, instead of in front or behind it.
2. Blink more often
When staring at a screen, people blink one-third less frequently than they normally do. Blinking moistens your eyes to prevent dryness and irritation.
To reduce your risk of dry eye during computer use, every 20 minutes blink 10 times by closing your eyes very slowly. This will lubricate your eyes and help prevent dry eye.
3. Relax your eyes
Constantly staring at a computer screen can lead to focusing fatigue, which causes digital eye strain. To reduce your risk of tiring your eyes, 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 lens inside the eye to reduce fatigue.
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4. Take frequent breaks
Taking frequent breaks from your screen can help reduce eye strain and neck, back and shoulder pain during your workday.
It is recommended to take at least one 10-minute break every hour. During these breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle aches.
5. Modify your workstation
Poor posture also contributes to digital eye strain. Adjust your workstation and chair to the correct height so your monitor is not too close to, or too far from your eyes, or in a position that causes you to crane your neck.
Position your computer screen so it’s 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. With this adjustment, you will not only reduce neck, back, and shoulder pain, but reduce eye strain as well.
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People experience different levels of digital eye strain, so if after you have shut down your computer the symptoms persist, then you may have a visual problem that requires attention from your eye doctor. If these symptoms are ignored and nothing is done to alleviate the eye strain the problem will only worsen.
Having a yearly checkup can help you preserve your eye health. Contact Family Eye Center Optometry to learn more about how to keep your eyes healthy and reduce eye strain when working on computers.
Call Family Eye Center Optometry on 650-399-7060 to schedule an eye exam with our Belmont optometrist.
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