If you’re like many people, you spend most of the day at work looking at a computer. At home, you check email, pay bills, read books and binge watch TV shows all using your laptop, smartphone or tablet. The average American adult now spends eight and a half hours every day in front of a screen.
All of this technology may have an unwelcome side effect called computer vision syndrome, also known as digital eyestrain. Computer vision syndrome is a group of eye- and vision-related problems that result from prolonged computer, tablet, e-reader and other mobile device use.
Many people have eye discomfort and vision problems when looking at digital screens for extended periods. Not surprisingly, the level of discomfort appears to grow with increased digital screen time.
The most common symptoms associated with computer vision syndrome are:
- Eyestrain
- Headaches
- Blurred vision
- Dry eyes
- Neck, back and shoulder pain
- Light sensitivity
- Irritated eyes
Why is eyestrain worse now than in the days of yore when we read by candlelight? Electronic media has smaller type, bright backlighting and lower contrast. Research suggests that we may also blink less often when looking at digital versus print media.
Limiting the amount of time you spend in front of the computer will have a dramatic impact on the symptoms associated with computer vision syndrome. But for many people, technology is a major part of our jobs and daily living.
So what can we do? Try the 20/20/20 rule. After working on the computer for 20 minutes, look at a point about 20 feet away for at least 20 seconds. This can actually improve your ability to work efficiently and helps prevent eyestrain.
And while you are at it, add a stretch or two each hour. Taking a two-minute stretch break every hour can help to lessen stress, give you more energy, and help with mental focus, clarity and efficiency.
What else can you set your sights on to help protect your vision at home and at work?
- Assess your setup. Move your monitor back so that you are about 25 inches away from the screen. Adjust your monitor and seat height so that you can look slightly down at the screen, and place your feet flat on the floor.
- Be screen smart. The brightness of your screen should match the light level in the room. Use an antiglare display when possible, and keep it clean and dust-free. And make sure there’s as much difference between the background and text as possible by adjusting the screen’s contrast.
- Give your eyes some R and R. When your peepers feel sore or tired, close your eyelids and cover them with a warm washcloth. Make sure to get enough shuteye, too. Your eyes replenish nutrients and relax as you sleep.
- Wear your glasses or contacts. Uncorrected vision problems put extra strain on your eyes. Some people wear different lenses when using a computer. Special lenses with different designs, powers and tints can help your eyes adjust to screen use.
- See an eye doctor. If vision problems don’t go away when you’re not in front of a screen, visit an ophthalmologist. You might have a vision condition that needs treatment. Your eye doctor can also suggest changes to your screen setup to prevent eye discomfort.
And remember to keep an eye on your kids. It is important to limit computer use for children. They are less likely to take a needed break or even notice discomfort or other symptoms associated with computer vision syndrome.
The American Academy of Pediatrics discourages media use by children younger than age 2 and recommends limiting older children's screen time to no more than one or two hours a day.
