7 Best way to reduce effects of Computer Vision Syndrome

If you frequently use a computer, there’s a good
chance you’ve experienced Computer Vision Syndrome This is a type of
eye strain that’s caused by prolonged use of digital screens. Among other
symptoms, computer vision syndrome can cause:

• eye fatigue
• dry eyes
• headaches

Experiencing computer vision syndrome doesn’t mean you need to
completely give up your screen time, though. The way you view a digital screen
can make a big difference.

To learn more about computer vision syndrome, read on. We’ll explore the
causes and symptoms of this condition, along with lifestyle changes that may

What is computer vision syndrome?

Computer vision syndrome, also known as digital eye strain or computer eye strain, is a condition that can
cause specific vision and eye problems, such as:

• eye strain
• eye fatigue
• headache
• blurry vision
• double vision
• dry eyes
• itchy, red, or tearing eyes
• neck pain
• shoulder pain

It’s caused by focusing on a digital screen for a long time. This
includes digital screens on devices like:

• computers
• tablets
• e-readers
• smartphones

When you look at a digital screen, your eyes need to work harder to
focus. That’s because the text on digital screens isn’t as sharp as the words
on a printed page.

Also, digital screens are prone to having glare, making it even harder
for your eyes to focus properly. You’re more likely to develop computer vision
syndrome if you view a digital screen for 2 or more hours in a row.

Other risk factors for digital eye strain include:

• looking at a digital screen every day
• poor lighting
• a glare or reflection on a digital screen
• uncorrected vision issues (like farsightedness or astigmatism)
• incorrect prescription eyeglasses
• incorrect viewing distance or angle
• poor posture while sitting

Your symptoms may be more severe if you regularly use digital screens
for many hours a day, or already have an underlying eye condition.

How to ease digital eye strain

You may be able to reduce or prevent eye strain by changing the way you
use digital screens. Here are some tips that may help protect your eyes from
strain and discomfort.

1. Adjust your computer

Position your computer screen 20 to 28 inches from your eyes. Sitting
too close to a digital screen can increase your risk of eye strain.

Place the screen slightly below eye level, about 4 to 5 inches. Tilt the
top of the screen back about 10 to 20 degrees. Make sure you’re not tilting
your neck upward or downward to see the screen.

You can also make the text and images more visible and easier to read by
increasing the contrast, brightness, and font size on your device.

2. Blink frequently

Blinking helps prevent your eyes from
drying out by spreading moisture and mucus across your eyes. If you don’t blink
often enough, it can cause your eyes to become dry and irritated.

Looking at a computer or digital screen may cause you to blink less
often than you should. In fact, according to the University of Iowa, you
blink 66 percent less while
on a computer.

Try to remember to blink often when using a computer or other digital
device, and take regular breaks from your screen to give your eyes a rest.

3. Reduce screen glare

Screen glare happens when light is reflected off your screen. The light
often comes from overhead lighting fixtures or nearby windows.

Try to reduce or eliminate glare by:

• closing blinds, shades, or curtains on windows to reduce or
  minimize screen glare
• using lower wattage light bulbs
• dimming overhead lights
• adding a screen glare filter to your computer

4. Use the right eyeglasses

If you wear eyeglasses, make sure your prescription is correct. Wearing
the wrong prescription can make it difficult for your eyes to focus correctly.
This can increase your risk for eye strain and headaches.

If your glasses are for distance, reading, or both, you may need a new
prescription just for viewing digital screens.

5. Adjust your posture

Poor posture can increase your risk of
eye strain. That’s why it’s important to design your workspace in a way that
promotes good posture while you’re sitting in front of your computer.

When sitting in front of your computer or other digital screen, keep these
tips in mind for good posture:

• Sit up straight with your ears
  aligned over your shoulders. Avoid letting your head and neck lean
  forward.
• Keep your shoulders relaxed. Avoid
  hunching or slouching forward.
• Position your computer screen slightly below eye level. Make sure you don’t have to tilt your head up or down or lean
  forward to see the screen clearly.
• Use a chair with the right height. Try to keep your feet flat on the floor, with your knees level
  or slightly higher than your hips.
• Use a chair with good back support. Try to sit back and feel that the back of the chair supports
  your spine.

6. Take regular breaks

A major risk factor for computer vision syndrome is continuous use of a
digital screen.

To minimize your risk, take routine breaks:

• Follow the 20-20-20 rule. The 20-20-20 rule can help your eyes
  refocus and rest. Look at something 20 feet away, for 20 seconds, every 20
  minutes.
• Rest for 15 minutes. After
  2 hours of continuous screen use, rest your eyes for 15 minutes. Move away
  from your computer and focus on objects that are closer and further away
  than your digital screen.
• Do non-screen tasks. During
  each break, avoid looking at another digital screen. Try doing non-screen
  tasks like organizing paperwork or taking a walk.

7. Use eye drops

Lubricating eye drops are designed to keep your eyes
moisturized. You can buy several types of lubricating eye drops
over-the-counter (OTC) that may help reduce dry eye symptoms.

If your eyes still feel dry or irritated after trying OTC drops, ask
your eye doctor for a prescription product.

When to call Optometrist

In many cases, computer vision syndrome may go away or be less of an
issue if you reduce your digital screen time. The lifestyle changes mentioned
above may also help ease or prevent symptoms.

However, if your symptoms persist or get worse, call or visit Eye Care Professionals i.e. Optometrist . Also contact your Optometrist if you have:

• sudden vision changes
• eye flashes
• unexplained eye
  pain or redness that doesn’t go away
• dry eyes that don’t get better with eye drops

These symptoms may be signs of some other underlying vision issue or
health condition.

For computer vision syndrome, your doctor may prescribe eyeglasses
specifically for computer use. They might also suggest visual training, also
called vision therapy, or a specific brand of eye drops.

The bottom line

Computer vision syndrome commonly affects people who use digital screens
for long periods of time. It can cause a range of symptoms, including:

• eye fatigue
• headaches
• dry eyes
• blurry vision

To prevent digital eye strain, rest your eyes for 15 minutes after using
the computer for 2 hours. Adjust your screen and workspace to reduce glare.
Blink often and use lubricating eye drops to moisturize your eyes.

If you wear eyeglasses, schedule an appointment with your eye doctor
each year to ensure your prescription is correct. Talk with your eye doctor if
your eye strain symptoms persist or get worse.

Overview

Screen time is a big issue these days. You probably spend a good number
of hours looking at screens, like your computer at work and at home, your
smartphone, television, or other digital devices. Looking at screens too much
can lead to eye strain. But the 20-20-20 rule may help.

Keep reading to learn more about this eye exercise, how to do it, and
whether or not research says it’s effective.

What’s the 20-20-20 rule?

If you find yourself gazing at screens all day, your eye doctor may have
mentioned this rule to you. Basically, every 20 minutes spent using a screen,
you should try to look away at something that is 20 feet away from you for a
total of 20 seconds.

How can you tell if something is 20 feet away?

Unless you have a tape measure you probably won’t be able to accurately
measure 20 feet. Being exact isn’t the key. You should just try to focus on
something far away from you. Consider looking out a window at an object that
seems far away, like a tree or a building across the street. If you work in a
small space, try walking outdoors or into a larger area where you can rest your
eyes.

Why 20 seconds?

It takes about 20 seconds for your
eyes to completely relax.

While you’re resting your eyes, it’s also a good idea to get up and grab
a drink of water to keep yourself hydrated. If your body is hydrated, your eyes
will be as well.

Drinking green tea during your break may help even more. That’s because
green tea contains antioxidants called catechins that may help your eyes produce
tears for better lubrication.

What about reminding yourself to do this every 20
minutes?

You probably get absorbed in reading or work when you’re looking at
screens. Setting a timed reminder to pop up can help you take a break every 20
minutes. There are also free apps like Eye Care 20 20 20 that
can help. Just click start when you begin your screen time, and the app will
remind you to take a break.

What does the research say?

The American Academy of Ophthalmology explains
that looking at digital devices won’t necessarily damage your eyesight. But it
can cause strain and unpleasant symptoms. Humans normally blink around 15 times
each minute. When staring at screens, this number decreases to a half or third
that often. That can lead to dry, irritated, and tired eyes.

Eye strain caused by screens has its own name. It’s called computer
vision syndrome (CVS). In a study published by the Nepalese Journal of Ophthalmology,
researchers examined computer use and its effects on the eyes of university
students in Malaysia. Almost 90 percent of the 795 students had symptoms of CVS
after just two continuous hours of computer usage.

Taking frequent breaks to look at faraway objects during screen time
significantly lessened their eye strain symptoms. In other words, the 20-20-20
rule works.

While many doctors suggest the 20-20-20 rule is a best line of defense,
researchers explain that any break from repetitive computer work or screens is
beneficial. They also explain that children don’t typically notice eye strain
as much as adults. As a result, children’s screen time should be monitored
closely by caregivers.

What are the symptoms of eye
strain?

Having sore, tired, burning, or itching eyes are the main symptoms of
eye strain.

Other symptoms include:

• dry eyes
• watery eyes
• blurred vision
• doubled vision
• headaches
• soreness in the neck, shoulders, or back
• sensitivity to light
• trouble concentrating
• difficulty keeping eyes open

While these symptoms likely point to eye strain, it’s a good idea to
report any changes in your vision or eye health to your doctor.

What’s the outlook?

Eye strain from computers and other digital devices can be
uncomfortable. The 20-20-20 rule may help you avoid eye strain along with
decreasing your time spent looking at screens. Even if the strain feels severe
it will likely not cause permanent damage to your vision. And your symptoms
should subside once you rest your eyes.

What are other ways to prevent
eye strain?

Want to avoid eye strain? Whenever you sit down to look at a screen,
remember to follow these ergonomic eye tips.

• Sit farther away from your computer screen. A good rule is to be at
  least 25 inches, or
  roughly an arm’s length, away. While you’re at it, move the screen so you
  have to look slightly downward at the screen.
• Consider using a matte screen filter to reduce your screen’s glare.
• Try your best to remember to follow the 20-20-20 rule. Set a timer
  to remind you to look away every 20 minutes at an object that is about 20
  feet away for a full 20 seconds.
• Buy some artificial tears at your local drugstore to use when your
  eyes feel dry. A humidifier can also help.
• Blink often to help replenish your eye’s own tears.
• Dim your screen if it’s much brighter than the rest of the light in
  the area. You could also adjust the room lighting so the contrast is
  lessened.
• Keep your screens clean. Dirty screens with fingerprints and other
  debris can strain your eyes even more.

If you wear contact lenses, you may experience worsened symptoms of
dryness and irritation. Try giving your eyes a break from time to time by
wearing glasses.

Avoid sleeping in contact lenses, even those that are marketed as
“extended wear.” Also always wash your hands and follow other good hygiene when
putting in or taking out your lenses.