5 ways to avoid Computer Eye Strain
With so many of us using computers at work, computer eye strain has become a major job-related complaint. Studies show that eye strain and other bothersome visual symptoms occur in 50 to 90 percent of computer workers. These problems can range from physical fatigue, decreased productivity and increased numbers of work errors, to minor annoyances like eye twitching and red eyes.
1. 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 lighting should be about half as bright as that typically found in most offices. 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 incandescent or halogen lighting instead.
2. Minimise glare.
Glare on 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 monitor and, if possible, paint bright white walls a darker color with a matt finish. Cover the windows. When outside if light cannot be reduced, consider using a computer hood.
3. Adjust your computer display settings.
Adjusting the display settings of your computer can help reduce eye strain and fatigue.
• Brightness. Adjust the brightness of the display so it’s approximately the same as the brightness of your surrounding workstation.
• 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.
• Color temperature. Reducing the color temperature of your display lowers the amount of blue light emitted by a color display for better long-term viewing comfort.
4. Blink more often.
Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation. When working at a computer, people blink less frequently — 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 eye doctor 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 rewet your eyes.
5. Take frequent breaks.
To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during your computer work day. During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue.
Check your local bookstore or consult your fitness club for suggestions on developing a quick sequence of exercises you can perform during your breaks and after work to reduce tension in your arms, neck, shoulders and back.
Very important: Always make sure you discuss and make decisions about your eye care based upon a formal appointment with your optician.
McKenna & Scott Pinelands
Tel: 021 531 1953