Ways to Combat Eye Strain in our 10 Digital-drenched World With the deluge of computers, tablets, phones and TVs, eye strain has become an increasingly common health issue. Fifty to ninety percent of those who work on computers daily can experience physical fatigue, eye twitching and red eyes, as well as increased errors and decreased production. Here are 10 easy steps to take to reduce eye strain from screen time:
1. Have a comprehensive eye exam annually First and foremost, you should have an eye exam every year. Be sure to tell the doctor how much time you use a computer each day (work and home). Measure the distance between you and your computer screen. Bring the measurement to the appointment so you can be tested at that distance.
2. Update your monitor Everyone who works on a computer should be using an LCD screen which is easier on eyes because it has an anti-reflective surface. Select a screen with high resolution and a nineteen inch or larger diagonal screen size.
3. Adjust your computer settings Computer vision syndrome expert Dr. James Sheedy recommends the text on your display should be at least three times the smallest size you can normally read. Ideally the text should be black on a white background or dark text on light background. Modifying your settings can help decrease eye strain. As for brightness, try to match the brightness of your work area. Adjust text to what feels comfortable, whether you’re writing or reading. Usually black text on white background is most comfortable. The color temperature should be reduced to lower the amount of blue light which is associated with more eye strain.
4. Minimize glare Bright white walls and surfaces can produce glare that cause eye strain. So can outside light. You may want to paint or cover white walls with darker colors. Reduce outside light. Cover windows and/or use a computer hood. Glasses wearers should have anti-reflective coating on their lenses to minimize light reflection and glare. 5. Reconfigure your workstation Where and how you sit in relation to your computer can help alleviate eye strain. Your computer screen should be twenty to twenty-five inches from your eyes. If that isn’t the case at your desk, change your furniture. The better posture you exhibit at your desk, the less strain on your eyes. Your screen’s center should be about ten to fifteen degrees below your eyes. Adjust your chair and desk accordingly. When going back and forth between printed page and screen, place the paper on a stand next to the monitor. Be sure the paper is well light, perhaps with a desk lamp, and that the light doesn’t shine in your eyes or onto your screen.
6. Light your workplace adequately Excessively bright light is a common cause of eye strain— light from outdoors as well as intense interior lighting. The light in most offices should be half as bright as they are. You can close blinds and use fewer or lower intensity bulbs. Swap overhead lighting for floor lamps for indirect, softer light.
7. Blink more often People blink about thirty-three percent less while at a computer. And when they do blink, they are not fully closing the eye. Couple that with the dry environment in most offices and tears evaporate faster. You are at greater risk for eye problems when your eyes are dry. To keep your eyes moist, try to blink ten times every twenty minutes. Close your eyes very slowly and this will rewet your eyes. You can also use lubricating eye drops. Be careful not to confuse it with drops for red eyes; those drops are have different formulation.
8. Take frequent breaks Most workers take two 15-minute breaks daily. That is not enough. A recent NIOSH study found that workers who took four additional 5-minute breaks had decreased eye strain and discomfort to their neck and back. Although study participants had an additional twenty minutes of break time, the productivity did not decrease. When you take breaks, stand up, move around and stretch your legs, back, shoulders and neck.
9. Exercise your eyes Eyes tire from prolonged focusing on the screen. This focusing fatigue contributes to drying of the eyes. Try these exercises: • The 20-20-20 rule. Every 20 minutes, gaze at an object at least 20 feet away for at least 20 seconds. • Look at a faraway object for 10-15 seconds, then look at something close for 10-5 seconds. Alternate ten times.
10. Get computer glasses Ask your vision professional about your options. The lab can modify your current eyeglasses prescription to make custom computer glasses. For those who wear bifocals or progressive lenses, computer glasses can help since multi focus lenses aren’t ideal for the distance to your monitor. Contact lens wearers often experience additional dryness and discomfort during prolonged work on computer. A pair of computer glasses may be helpful. Source: Gary Heiting, OD allaboutvision.com