Many people who work in front of a computer for hours often experience dry, tired or itchy eyes. These symptoms can take a toll on your sight, and can be worrying to you. You might have no choice regarding this because of your job, and wonder what you can do to deal with the discomfort that comes with staring at a screen for hours. Well, this article provides you with tips on how to keep your eyes healthy while working on computer.
Computer vision syndrome, or CVS, is a term used to describe eye problems associated with sitting down in front of the computer screen for too long. CVS ranges from mild discomfort to near total blindness and can be a cause of headaches, pain behind the eyes and dryness.
There are treatments for eye strain and computer vision syndrome. However, there are lifestyle changes and adjustments you can take to keep your eyes healthy while working on the computer. They are:
Don’t strain your eyes
Do not overstrain your eyes when spending long hours in front of the computer screen. Do not squint or strain your eyes to see smaller font on your computer screen – this will only worsen CVS symptoms and could lead to blindness. Instead, adjust your work station so that your eyes can rest comfortably.
The 20-20-20 rule
Use the 20-20-20 rule: every twenty minutes spend twenty seconds looking at something twenty feet away, in order to give your eyes a rest and refresh vision. Focusing on items that are at least 20-30 feet away at intervals gives your eyes a rest.
Blink a lot more
It is normal for people to blink a lot less when working in front of a computer. This habit can contribute to dry eyes. Thus, you should blink a lot more as it produces tears that moisten and refresh your eyes. Ensure that you blink more often when staring at a computer screen.
Avoid poor light sources
If your computer screen is positioned in front of a window, make sure the window curtains are closed. Sunlight can cause eye problems, and it is recommended that you adjust your computer monitor to the brightest setting available within your workplace. When leaving your office for breaks, be sure to walk around in order to get rid of eye fatigue.
See an optometrist
Schedule a visit with the doctor or optometrist if you experience frequent headaches while working on the computer. Headaches are usually caused by eye strain. Your doctor can prescribe you glasses or contact lenses, which will provide you with a clearer picture on the computer screen and relieve your eyes from eye fatigue.
Ensure you have good lighting conditions
Adjust your computer monitor to the brightest setting available within your workplace. If this is not possible, wear a pair of sunglasses over your eyes while working on the computer. This will reduce eye strain and prevent unnecessary headaches and pain behind your eyes.
Use a golden yellow tinted lens in order to improve contrast and reduce glare from overhead lights.
Take a screen break
Take a break from the computer screen at least once an hour. Stand up, take a walk, talk on the phone, stretch or read a book for at least five minutes in order to give your eyes a rest.
Improve the air quality of your workspace
This is an underrated lifestyle change that can improve your eyesight while working on a computer. Good ventilation in your workspace that may help prevent dry eyes. You can use a humidifier, air purifier, and adjust the thermostat to reduce blowing air.
In addition, avoid smoking. Smoking can affect air quality, cause dry eyes and lead to macular degeneration.
Do not stare at your computer screen and do not close your eyes for long periods of time. If you have to stare at the computer screen for a long period of time, blink often and keep your head straight. Use a personal device (e.g., smartphone, tablet) to help you take breaks from the computer screen.
Alternatively, use a standing desk which offers more opportunities to take breaks and move around while working on the computer screen and prevent eye fatigue.
Follow your doctor’s instructions if you are prescribed any medications – especially pain relievers, which can reduce eye and vision problems.
Thank you for the reminder that I really need to see the eye doctor.
These were good tips! For myself, getting away from the screen and using the 20/20/20 rule more are really important.
Great article! I definitely notice my eyes needing a break when I’m working too long at my computer. I also try to follow the 20-20-20 rule since my optometrist told me it may prevent my eyes from getting worse. I didn’t know that about not blinking enough. I will definitely make more of an effort to blink when I’m working at my computer from now on. Thanks!