7 Steps for Relief for Computer Eye Strain
Eye strain symptoms occur in 50-90% of computer workers. They range from decreased productivity and increased errors, to annoyances such as eye ache, fatigue, twitching, red eye, headache and vision disturbance.
Here are 7 easy steps to reduce your risk of computer eye strain. Some of these suggestions are not practical in every work situation. The more you do, the better you feel!
1. Get a comprehensive eye exam
If you ever feel eye strain and work on a computer, get an exam once a year. Measure how far your eyes are from your screen, and bring this measurement to your exam so your eye doctor can test your eyes at that specific working distance.
2. Use proper lighting
Eye strain often is caused by excessively bright light. Your lighting should be about half as bright as most offices. Reduce exterior light by closing drapes. Reduce interior lighting by using fewer or lower intensity bulbs. You can also use ambient or task lighting to counter over-lit offices. If possible, position your computer monitor or screen so windows are to the side, instead of in front or behind it.
3. Minimize glare
Slightly change the angle of your workstation or install an anti-glare screen. Cover the windows. When outside light cannot be reduced, use a computer hood.
4. Upgrade your display
Replace your old monitor with a flat-panel LCD screen which usually is anti-reflective. Old-fashioned screens can cause a “flicker” which will contribute to eye strain. Choose a large display (Our favorite is 27 Inch). There are some very affordable models on the market
5. Adjust display settings
Brightness: Adjust the brightness so it’s the same as the brightness of the room. As a test, look at the white background. If it looks like a light source, it’s too bright. If it seems dull and gray, its too dark.
Text size: Adjust the text size and contrast for comfort. Text size should be three times the smallest size that you can read from your normal viewing position.
6. Blink more often
When working at a computer people blink less frequently. Tears coating the eye evaporate and cause dry eyes. Blinking moistens your eyes to prevent irritation. Every 20 minutes, blink slowly 10 times to re-wet your eyes.
7. Exercise your eyes
To reduce the risk of tiring your eyes by constantly focusing on your screen, look away from your computer every 20 minutes and gaze at a distant object (at least 20 feet away) for 20 seconds.