How To Relieve Computer Eye Strain

We can’t live without computers these days. But the flip-side is eye strain. It is one of the leading work-related health complaints. Computer vision syndrome (CVS) causes fatigue, decreased productivity and more work errors.

People with diabetes have to be even more careful about eye strain. They are at risk of

developing retinopathy which damages blood vessels inside the retina causing vision loss and risk of blindness.

Here are some ways to relieve computer eye strain:

• Get a computer eye exam (especially important if you are diabetic). Let your doctor know about the extent of computer usage at office and at home.

• Ensure proper lighting. Eye strain is often caused by excessively bright ambient lighting – either from sunlight streaming in from the window or from harsh interior lighting. It is advisable to use fewer fluorescent bulbs in overhead lighting fixtures or use lower intensity bulbs. Position the monitor so that windows are to the side of it instead of in front or back. Adjust window blinds to reduce the amount of sunlight on the work station.

• Minimize glare. Glares on walls and finished surfaces as well as reflections on the computer screen can also cause computer eye strain. Install an anti-glare screen on your monitor, if possible.

• 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 liquid crystal display (LCD), like those on laptop computers.
  LCD screens are easier on the eye and usually leave an anti-reflective surface. Old-fashioned CRT screens can cause a flicker on the screen. Even if this flicker is imperceptible, it can still contribute to eye strain and fatigue while working on the computer.

• Adjust display settings. Ensure that the brightness of the screen is about the same as in your work environment.

• Blink more often. Blinking re-wets the eyes to keep them comfortable and clean. Try to blink every 20 minutes or so while at the computer.

• Exercise your eyes. Research has shown that it is harder for our eyes to maintain focus on computer-generated images than on printed images. Look away from the monitor every 20 minutes and gaze at a distant object. This relaxes the focusing muscles under the eyes, reducing fatigue.

• Take frequent breaks. Stand up, walk away from the work station, stretch arms, back, neck and shoulder. It is interesting to note that work output does not decrease because of these breaks. On the contrary, your efficiency increases.

• Modify your work station. Place reference material on a copy stand adjacent to the screen or monitor. If possible, use a desk lamp to illuminate the print material but make sure it does not shine into your eyes or on the computer screen. Improper posture also contributes to computer vision syndrome. Adjust your work table and chair to a comfortable height, so your feet are flat on the floor in front of you. The screen should be 20-24 inches away from your eyes and slightly below eye level.

• Consider computer eye wear. Your ophthalmologist can prescribe specially designed computer eye wear. Caution: this should not be worn while driving.

While computers have changed the very way we work, we should ensure that we protect against eye strain by taking these simple, but necessary, measures.