Up to ninety percent of people who use a computer at work for even as little as two hours experience eye strain or computer vision syndrome (CVS). That strain can range from minor irritations and red eyes to decreased vision. Computer use can also cause physical fatigue, work errors and decreased productivity, so take these steps and reduce eye strain.
Cut the Glare
Bright light can increase eye strain, so close curtains and dim interior lights or use low-intensity bulbs. You can also install an anti-glare lens on your monitor or eyeglasses.
Improve Your Display
Select at least a 19-inch high-resolution monitor that features a liquid crystal display rather than a cathode ray tube. This display technology reduces glare and image flicker, two factors that can cause eye strain.
Adjust the Display Settings
The settings on your monitor can affect your vision, so make several adjustments.
- Match the brightness to your surroundings.
- Increase the text size and contrast.
- Use black print and a white background.
- Reduce the color temperature to lower the blue light.
Change your Workstation
Several ergonomic adjustments at your workstation can reduce eye strain. When looking from paper to the monitor, place the paper on a raised stand so it’s even with the monitor. Then set the chair and monitor to the correct height. The computer screen should sit 10 to 15 degrees below and 20 to 24 inches or an arm’s length away from your eyes. You should also clean your screen regularly to remove fingerprints and dust that affects your view.
Set your timer and look away from your computer screen every 20 minutes. Focus on something 20 feet away for 20 seconds to give your eyes a break.
Also, remember to blink. When using a computer, you’re one-third less likely to blink, but your eyes need the moisture.
You can step away from your workstation and stretch, too. These breaks reduce muscle fatigue and tension, and you will return to work ready to focus on your screen and work again.
Purchase Computer Glasses
Modified eyeglasses with lightly tinted or photochromic lenses reduce blue light exposure. Ask your optometrist about silicone hydrogel contact lenses, too, the most comfortable contact lenses for many computer users.
Get an Eye Exam
Use your vision insurance coverage to check your eye health. Tell your doctor how often you use the computer and get tips for reducing future eye strain. You may also need artificial tears to correct dry eye and reduce irritation.
As you work at your computer, take these steps to reduce eye strain. They protect your vision and improve your work productivity.