How to avoid computer-screen related eye strain
These days we’re all spending more time in front of our screens. And that’s leading to more cases of Computer Vision Syndrome (CVS) – a group of uncomfortable eye conditions caused by too much screen time.
Read on to learn what Computer Vision Syndrome is, why it occurs, and how best to prevent it.
Symptoms of Computer Vision Syndrome
Is all that extra time in front of your screen leaving your eyes feeling dry, itchy, and uncomfortable? It might be worth talking to your eye doctor about getting help if you frequently suffer from these symptoms.
Common symptoms of Computer Vision Syndrome include:
- Dry eyes
- Blurry vision
- Red, bloodshot eyes
- Neck and shoulder pain
- Double vision
- Watery eyes
- Headaches
Unfortunately, CVS symptoms are all too common.
Recently, researchers found that up to 90%🔬 of computer users suffer from the symptoms of CVS after just 2 hours in front of their screen. And these days, more than 60%🔬 of adults spend 5+ hours looking into a screen every day.
Why does CVS occur?
Looking into a computer, phone, or TV screen makes your eyes work harder.
And researchers have been working to connect the dots as to why exactly that’s the case.
So far, studies seem to point to fewer blinks and more frequent “partial blinks”🔬 as the major culprit.
One study found🔬 that the blink rate of computer users was 5 times less than not looking at a screen. And since blinking is the way that our eyes moisturize, blinking less might be why your eyes feel dry after working for hours on the computer.
Is blinking more frequently enough?
So is the cure for computer vision syndrome just to force yourself to blink a lot?
Surprisingly, probably not.
Researchers have found🔬 that even when computer users are reminded to blink, we only perform “partial” blinks, where the eyelid doesn’t close completely. The reminded blinkers did blink more often, but they didn’t have fewer CVS symptoms.
In any case, studies show🔬 that a reduced blink rate isn’t unique to computer work, though the symptoms of CVS are.
Blinking less frequently might just be our natural reaction to times where we need to focus – like when we’re reading, writing, or learning something new.
The real reason for CVS eye strain is most likely that we read and work differently on a screen with pen and paper.
Your distance from the screen, your viewing angle, the fact that screens are often glossy and therefore shining glare into your eyes – all of these might factor into extra eye strain.
And even when working conditions are kept exactly the same, studies show that eye strain is worse after working on a computer🔬 than with a notepad.
Reducing those stresses is the only way to reliably avoid the symptoms of eye strain.
How to prevent Computer Vision Syndrome
So if forcing yourself to blink isn’t a cure for CVS, what is?
According to eye care professionals, the best ways to prevent Computer Vision Syndrome are:
- Check the viewing angle and distance of your devices
Create a comfortable work environment for yourself – and your eyes.
Ideally, your computer screen should be placed 5 inches (12 cm) or 20 degrees below eye level. Avoid having to look up to your screen.
Light your work environment to minimize glare on the screen. Position your desk so that the sun and bright lights aren’t behind you. Then, consider investing in a filter for your screen to keep it matte.
Additionally, adjust your computer screen settings so it’s not too much brighter than your surroundings. Most screens today also feature a “Night Mode” setting to minimize eye strain in low light conditions. - Take frequent breaks
Moderating your screen time is one of the best things you can do for your eye health. It’s also a great way to prevent computer vision syndrome. The American Optometric Association recommends practicing their 20-20-20 Rule:
• Take a 20-second break
○ Every 20 minutes
• By looking at something 20 feet away
And every 2 hours, try to take an extra 20 minutes away from your screen entirely. Giving your eyes a break to look at something other than work gives them a chance to blink at a normal rate and refresh. Looking out a window or going outside are also positive choices. - Schedule an eye exam
If your eyes often feel tired and strained after computer use, it might be that you need a new prescription. The prescription glasses or contact lenses you’re currently wearing might not be correct for the viewing distance of your computer screen, for instance.
Alternatively, your eye doctor might recommend a brand of artificial tears. These are eye drops to help reduce the dry, itchy feeling of CVS.
If your symptoms persist, your eye doctor might guide you through a program of vision therapy. Vision therapy is a series of eye exercises to help you achieve better visual focus and eye movement, to create an improved eye-mind connection. - Stay hydrated
Always have a glass of water handy. Drinking plenty of water will help keep your eyes, as well as the rest of your body, well hydrated.
CVS and contact lenses
Finally, preventing dry eyes from computer use is even more important if you wear contact lenses.
That’s because contact lenses draw their moisture from your eyes. When your eyes are more dry than usual, that affects the comfort level of your contacts, too.
In fact, studies show that contact lens wearers are 1.3 times more likely🔬 to suffer from CVS symptoms than non-lens wearers.
If your contact lenses feel dry often, ask your eye care professional about a change of brand or material. Some contact lens types offer better protection for dry eyes than others.
