Most of us spend too much time staring at a computer screen (and smartphone), whether on the job or during our off-work hours. Before we know it the constant flicker, glare, and contrast of the screen can lead to eye problems. Fortunately, eye strain, headaches or a sore neck and shoulders are preventable.
Eye Strain Awareness
It all starts with awareness. And when you make the following changes part of your everyday computer screen time, you’ll notice the difference.
1. Optimize your computer set-up
• Make sure your computer screen is positioned 20-28 inches away from your face (about arm’s length) and sit erect with ears, shoulders, and hips aligned.
• The centre of the screen should be four to eight inches lower than your eyes. This allows your eyelids to relax and reduces the risk of dry eyes because less of your eye surface is exposed.
• Place print documents you’re working on at the same level as your computer. As a result, you’ll reduce eye strain by keeping them close to your screen.
2. Eliminate glare
• Reduce or cut overhead lighting or direct light from a window.
• Change the contrast or brightness of the computer screen.
• Use an anti-glare screen filter.
• Set up a desk lamp to the side of your computer to cast an even light across your workspace.
3. Take frequent breaks
Take a 5 to 10-minute break every hour to rest your eyes. Spend a few minutes stretching to ease any tension caused by intensely focussing on the screen. Also, try these desk stretches.
Practice the following easy eye yoga exercises to relieve stress on the eyes and keep them in shape. It helps to keep your head still and chin parallel to the floor while you repeat them 10 times each. In addition, relax your eyes for a few seconds after each segment.
• Look directly up, then down. Reverse direction.
• Move your eyes slowly from right to left, then left to right.
• Look up to your right, then down (diagonally) to your left. Alternate sides.
• Roll your eyes in a circle to the right, then in the opposite direction.
• Rub your hands together vigorously and cup them over your closed eyes. Leave them there for several minutes and let your eyes relax as they bathe in the warmth from your hands.
4. Follow the 20-20-20 rule
Every 20 minutes, look at an object 20 feet away (or look out a window) and hold your gaze for 20 seconds. This will help relax your eyes and force you to refocus them at different distances.
5. Don’t forget to blink!
Post a note on your computer to remind yourself. Squinting at a computer screen can cut your blink rate in half. That’s important to know because blinking keeps your eyes moist and helps them focus properly. If you find them dry and irritated, use lubricating eye drops.
How to reduce computer-related eyestrain
6. Get a regular eye exam
Eye specialists recommend that adults have their eyes tested every two years. The steps above will alleviate eye strain but they may not be effective if a prescription is needed to correct your eyesight.
You may also require (non-reflective) computer eyeglasses to reduce the symptoms of computer vision syndrome (CVS).
Relief from Eye Strain
Computer eye strain and eye fatigue problems are all too common but a few easy-to-practice tips like these will go a long way toward keeping your eyes healthy.
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