12 Tips for Eliminating Digital Eye Strain. Do your eyes feel tired, irritated or dry after spending too much time on your computer or other digital devices? If so, you may have Computer Vision Syndrome (CVS), also known as digital eye strain.
If you spend more than two hours a day on a computer, you may have a condition called Computer Vision Syndrome (CVS).
CVS affects 64% to 90% of all office workers and while it does not cause permanent eye damage, it can be an unpleasant side effect of too much screen time.
CVS symptoms include:
- Eye Irritation or Dryness
- Neck Pain
You may also experience burning eyes, double or blurred vision, or shoulder pain.
If this sounds all too familiar, here are some guidelines and computer eye strain tips to help alleviate these nagging symptoms.
12 Tips for Eliminating Digital Eye Strain
- Take a break – Use the 20-20-20 Rule: every 20 minutes, take a 20-second break and look at something 20 feet away.
- Blink frequently – Do not forget to blink periodically. Staring at computer screens can dry our eyes and cause redness and irritation.
- Consider computer glasses – Computer glasses are prescription eyewear that are specifically designed for computer work. They allow you to focus your eyes on the distance of a computer screen, which is generally farther away than reading material. Computer glasses optimize your eyesight when you’re looking at digital screens and help to reduce glare. Talk with your eye doctor about Neurolens glasses.
- Keep your monitor bright – This reduces the flicker rate of the computer and reduces fatigue. Flickering can lead to eyestrain and headaches. Also, a bright monitor causes your pupil to constrict, which results in a greater range of focus. This reduces the need for your eye to accommodate and enables you to work longer and with more comfort.
- Use proper lighting – Use incandescent lighting and avoid high-intensity lamps, which cast shadows and create glare. Place a dim light on either side of your workstation to create equal brightness without dark, shadowed areas.
- Check your monitor’s position – The position of your computer monitor can add to your eyestrain. It is important that it be positioned at the proper distance away from your eyes. Optimally, your computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.
- Adjust your screen resolution – Make sure your monitor has a high-resolution display. A higher resolution produces sharper type and crisper images, reducing eye strain.
- Choose digital screens that tilt and swivel so you can easily adjust your screen as needed.
- Minimize glare – Clean your monitor regularly to remove dust and consider installing an anti-glare screen. It also helps to keep shades drawn to prevent glare from outside sources. Use a glare filter to reduce eye fatigue.
- Try massage or eye cupping – Massaging the area around the eyes will help relax the muscles and can be very comforting. Rub your hands together to create friction and warmth, then gently cup your palms over your closed eyes and rest them.
- Take your vitamins – Getting the proper amount of vitamins and minerals is important for overall eye health. Take vitamins that contain antioxidants and ingredients that help improve the health of the eye and reduce eyestrain, such as vitamins A, C, and E with a B complex and Zinc.
- Schedule a comprehensive eye exam – Almost 71% of people reporting symptoms of CVS, wear eyeglasses or contact lenses, so make sure your prescription is correct and up to date! The National Institute of Occupational Safety and Health (NIOSH) recommends that all computer users have an eye exam yearly. Lastly, be sure to tell your eye doctor about your workstation setup and the number of hours each day you spend on electronic devices.
In additional to the 12 tips above, a warm washcloth can help your eyes relax and reduce eye fatigue or eye strain.
Need an eye doctor? We can help!
Click HERE to schedule appointment with us or call us at 407-292-9812. Our doctor will talk with you about additional factors that may impact your eye comfort while using a computer or other electronic devices for long period of time and offer you the best options to eliminate digital eye fatigue.