Computer eye strain: 10 tips to get relief
It seems everyone is staring at a computer screen, phone or other digital device these days; and it's causing a problem called digital eye strain.
Recent research sponsored by The Vision Council of America has shown that more than 60 percent of people who routinely use computers and digital devices experience symptoms of digital eye strain (also called computer eye strain or computer vision syndrome).
Here are 10 easy steps you can take to reduce eye strain and other common symptoms of computer vision syndrome (CVS):
1. Have a comprehensive eye test.
Having a routine comprehensive eye exam is the most important thing you can do to prevent or treat computer vision problems. If you haven't had an eye test in the last two years, schedule a visit with an optometrist near you.
During your examination, be sure to tell your optometrist how often you use a computer and digital devices at work and at home. Measure how far your eyes are from your screen when you sit at your computer, and bring this measurement when you see your optometrist so they can understand your needs at that specific working distance.
2. Use proper lighting.
Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient (background) lighting should be about half as bright as that typically found in most offices.
Eliminate exterior light by closing curtains, shades or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes.
Also, if possible, position your computer screen so windows are to the side, instead of in front or behind it.
Many computer users find their eyes feel better if they can avoid working under overhead fluorescent lights. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect "soft white" LED lighting instead.
Sometimes switching to "full spectrum" fluorescent lighting that more closely approximates the light spectrum emitted by sunlight can be more comforting for computer work than regular fluorescent tubes. But even full spectrum lighting can cause discomfort if it's too bright.
Try reducing the number of fluorescent tubes installed above your computer workspace if you are bothered by overhead lighting.
3. Minimise glare.
Glare from light reflecting off walls and finished surfaces, as well as reflections on your computer screen also can cause computer eye strain. Consider installing an anti-glare screen on your display and, if possible, paint bright white walls a darker colour with a matte finish.
If you wear glasses, purchase lenses with anti-reflection (AR) coating. AR coating reduces ghost images by minimising the amount of light reflecting off the front and back surfaces of your spectacle lenses.
4. Upgrade your display.
If you have not already done so, replace your old tube-style monitor (called a cathode ray tube or CRT) with a flat-panel LED (light-emitting diode) screen with a non-reflective surface.
Old-fashioned CRT monitors cause a noticeable "flicker" of images, which is can be a major cause of computer eye strain. Even if this flicker is imperceptible, it can still contribute to eye strain and fatigue during computer work.
Complications due to flicker are even more likely if the refresh rate of the monitor is less than 75 hertz (Hz). If you must use a CRT at work, adjust the display settings to the highest possible refresh rate.
When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the "dot pitch" of the display. Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of .28 mm or smaller.
Also, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 47cm.
5. Adjust your computer display settings.
Adjusting the display settings of your computer can help reduce eye strain and fatigue. Generally, these adjustments are beneficial:
Adjust the brightness of the display so it's approximately the same as the brightness of your surrounding workstation. As a test, look at the white background of this Web page. If it looks like a light source, it's too bright. If it seems dull and grey, it may be too dark.
Text size and contrast
Adjust the text size and contrast for comfort, especially when reading or composing long documents. Usually, black print on a white background is the best combination for comfort.
This is a technical term used to describe the spectrum of visible light emitted by a colour display. Blue light is short-wavelength visible light that is associated with more eye strain than longer wavelength hues, such as orange and red. Reducing the colour temperature of your display lowers the amount of blue light emitted by a colour display for better long-term viewing comfort.
6. Blink more often.
Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation.
When staring at a screen, people blink less frequently — only about one-third as often as they normally do — and many blinks performed during computer work are only partial lid closures, according to studies.
Tears coating the eye evaporate more rapidly during long non-blinking phases and this can cause dry eyes. Also, the air in many office environments is dry, which can increase how quickly your tears evaporate, placing you at greater risk for dry eye problems.
If you experience dry eye symptoms, ask your optometrist about artificial tears for use during the day.
By the way, don't confuse lubricating eye drops with the drops formulated to "get the red out." The latter can indeed make your eyes look better — they contain ingredients that reduce the size of blood vessels on the surface of your eyes to "whiten" them. But they are not necessarily formulated to reduce dryness and irritation.
To reduce your risk of dry eyes during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help re-wet your eyes.
7. Exercise your eyes.
Another cause of computer eye strain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer at least every 20 minutes and gaze at a distant object (about 20 metres away) for at least 20 seconds. Some optometrists call this the "20-20-20 rule." Looking far away relaxes the focusing of the eye to reduce fatigue.
Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times. This exercise reduces the risk of your eyes' focusing ability to "lock up" (a condition called accommodative spasm) after prolonged computer work.
Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.
If you find either of these exercises difficult it's a sign you need a comprehensive eye examination.
8. Take frequent breaks.
To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent screen breaks during your work day (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 fatigue.
9. Modify your workstation.
If you need to look back and forth between a printed page and your computer screen, place the written pages on a copy stand adjacent to your screen.
Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn't shine into your eyes or onto your computer screen.
Poor posture also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height so your feet rest comfortably on the floor.
Position your computer screen so it's 50 to 60 centimetres from your eyes. The centre of your screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.
10. Check and see if you need computer glasses.
For the greatest comfort at your computer, you might benefit from having your optometrist create customised computer glasses. This is especially true if you normally wear contact lenses, which may become dry and uncomfortable during extended screen time.
Computer glasses also are a good addition if you wear bifocals or progressive lenses, because these lenses generally are not optimal for your computer screen.
ARE YOU FEELING COMPUTER EYE STRAIN? Find an optometrist near you.
Page published in March 2020
Page updated in June 2020