Computer eye strain is a common condition caused by prolonged use of computers, laptops and digital screens. It occurs when the eyes become tired from focusing on screens for extended periods and is often linked to discomfort, blurred vision and headaches.
We live in an era where the use of computers is prevalent in the workplace and most homes.
Staring at computers for long periods of time may cause eye strain.
Problems of the eye caused by the use of computers is termed Computer Vision Syndrome (CVS).
What is Computer Vision Syndrome (CVS)?
Computer Vision Syndrome is a group of eye and vision-related problems that result from prolonged computer, tablet or digital screen use. Symptoms may worsen with poor lighting, glare, improper viewing distances and uncorrected vision problems.
What are the symptoms of computer vision syndrome ?
- Eye Strain
- Headaches
- Blurred Vision
- Double Vision
- Eye Irritation
- Dry Eyes
- Watery Eyes
- Increased sensitivity to light
- Neck Pain
You cannot dictate how long you will sit in front of a Visual Display Unit (VDU) or a monitor, but you can carry out these simple measures to eliminate and reduce the symptoms of computer vision syndrome, Here are 7 tips to reduce computer eye strain:
1. Take a Break
Try following the 20-20-20 rule. Take a 20 second break from your monitor for every 20 minutes you work and look at something 20 feet away. Try to use the break to blink frequently. Go for a walk for a few minutes as sitting down can give you discomfort.
2. Cut the Glare
Glare that is reflected from walls and shiny surfaces as well as reflections from your computer can cause eye strain. Here are a few measures to reduce glare:
- Use an anti glare screen for your monitor.
- If possible paint walls in a darker colour with a matt finish.
- Reduce outside light by covering windows or use a hood that covers over the monitor.
- If you wear glasses, purchase lenses with an anti-glare coating.
3. Use the Correct Lighting
Eye strain is caused by excess light coming in through windows or due to internal room lighting. Here are some tips to reduce eye strain:
- Use curtains, drapes or blinds to reduce excess sunlight entering the room.
- Increase text and image size to a comfortable viewing level.
- Decrease the colour temperature to reduce blue light exposure which is known to cause eye strain and fatigue.
4. Upgrade Your Monitor
Upgrading your monitor from the old cathode ray tube (CRT) to a modern LCD can help reduce eye strain. Old CRT monitors flicker which can cause eye strain, whereas LCD monitors are easier on the eyes and usually have an anti-reflective coating.
When choosing a new monitor, select a panel with the highest resolution.
5. Adjust Your Computer Monitor Settings
Eye strain can be reduced by tweaking your display settings using the following tips:
- Adjust your monitor brightness to match your surroundings.
- Increase text and image size to a comfortable viewing level.
- Decrease the colour temperature to reduce blue light exposure, which is known to cause eye strain and fatigue.
6. Make Changes to Your Workstation Settings
Your posture and positioning can contribute to eye strain. Here are a few ways to improve your workstation setup:
- Position your monitor at arm’s length away and slightly below eye level
- Place documents on a stand adjacent to your monitor to avoid frequent head movement.
- Ensure your desk and chair are at the correct height to maintain good posture.
7. Remember to Blink
When concentrating on a computer screen, you may blink less frequently than normal. This can cause your eyes to become dry, irritated and uncomfortable. Make a conscious effort to blink regularly when using your computer and take frequent breaks from the screen to give your eyes a chance to rest.
If you regularly use a computer and experience eye strain, headaches or blurred vision, your glasses prescription may need to be checked. This is particularly important if you wear glasses for everyday use but spend several hours working at a computer.
Some people may benefit from glasses specifically designed for computer use, depending on their prescription and the distance at which they view their screen. As we get older, our eyes also naturally become less able to focus on objects close to us. This is known as presbyopia and can make computer work more difficult.
If you are experiencing problems focusing on your computer screen, an eye test can determine whether your prescription needs updating and whether a different type of lens may be more suitable.
Does blue light cause computer eye strain?
Computer screens, tablets and smartphones all produce blue light. However, blue light is not considered to be the main cause of computer eye strain.
Eye strain is more commonly associated with focusing on a screen for prolonged periods, reduced blinking and not taking regular breaks. Glare, poor lighting and an unsuitable viewing distance can also contribute to discomfort.
Adjusting your screen brightness and colour settings may make the screen more comfortable to look at. However, taking regular breaks and making sure your workstation is correctly positioned are also important ways to reduce computer eye strain.
When should you have your eyes tested?
If you regularly experience eye strain, headaches, blurred vision or difficulty focusing when using a computer, you should consider having your eyes tested.
An eye test can check whether your glasses prescription is suitable and can also help identify other possible causes of your symptoms. You should not assume that persistent changes in your vision are simply caused by using a computer.
If you notice a sudden change in your vision, significant eye pain or other unusual symptoms, you should seek professional advice promptly.
Frequently Asked Questions About Computer Eye Strain
Does looking at a computer screen damage your eyes?
Looking at a computer screen for long periods does not normally cause permanent damage to your eyes. However, prolonged screen use can cause temporary symptoms such as tired eyes, dry eyes, blurred vision and headaches.
Taking regular breaks, blinking frequently and making sure your computer is positioned correctly can help reduce these symptoms.
How can I reduce eye strain from a computer?
There are several ways you can reduce eye strain when using a computer. Follow the 20-20-20 rule, take regular breaks, blink frequently and make sure your screen is positioned at a comfortable distance.
You should also reduce glare, adjust the brightness of your screen and make sure the text is large enough to read comfortably. If you wear glasses, make sure your prescription is suitable for your computer use.
Why do my eyes hurt when I look at a computer screen?
Looking at a computer screen for prolonged periods can cause your eyes to become tired and strained. You may also blink less frequently when concentrating on a screen, which can cause your eyes to become dry and irritated.
Poor lighting, glare, an incorrect viewing distance or an outdated glasses prescription can also contribute to discomfort when using a computer.
Can computer screens cause blurred vision?
Prolonged computer use can cause temporary blurred vision as a symptom of computer eye strain. This can happen when your eyes become tired from focusing on the screen for an extended period.
If your vision remains blurred after taking a break from the computer, or if you experience a sudden change in your vision, you should have your eyes examined.
Does the 20-20-20 rule really help?
The 20-20-20 rule can help reduce the symptoms of computer eye strain. The rule is simple: every 20 minutes, take a 20-second break and look at something approximately 20 feet away.
This gives your eyes a break from continually focusing on something close to you. It is also a good opportunity to get up, move around and blink normally.
How far should my computer screen be from my eyes?
Your computer screen should be positioned at a comfortable viewing distance, generally around arm's length away from your eyes.
The screen should also be positioned slightly below eye level so that you are looking slightly downwards rather than upwards. You should not have to lean forward or move your head closer to the screen to read the text.
Can eye tests help with computer eye strain?
Yes. An eye test can check whether you have an up-to-date glasses prescription and whether your vision is suitable for the distance at which you use your computer.
Your optician can also discuss any symptoms you are experiencing and advise whether different lenses or other changes could make computer work more comfortable. Regular eye tests are also important for checking the health of your eyes.