Computer Eye Strain

Computer Eye Strain: 5 Steps for Relief

Many of us using computers at Work, Studies show that eye strain and other bothersome visual symptoms occur in 50 to 90 percent of computer workers.

Here are 10 easy steps you can take to reduce your risk of computer eye strain and other common symptoms of computer vision syndrome (CVS):

1.             1.  PROPER LIGHTING

Eye strain is caused by the less light provided to your eye. Many of people work in night with switch off the light of the room and work on the lightning of the PC and mobiles. It put lot of pressure on your eye lens.

2. Adjust your computer display settings.

Adjusting the display settings of your computer can help reduce eye strain and fatigue. Generally, these adjustments are beneficial:

·         Brightness. Adjust the brightness of the display so it's approximately the same as the brightness of your surrounding workstation. As a test, look at the white background of this Web page. If it looks like a light source, it's too bright. If it seems dull and gray, it may be too dark.

·         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. This is a technical term used to describe the spectrum of visible light emitted by a color display. Blue light is short-wavelength visible light that is associated with more eye strain than longer wavelength hues, such as orange and red. Reducing the color temperature of your display lowers the amount of blue light emitted by a color display for better long-term viewing comfort.

For computers running on a Microsoft Windows operating system, display settings can be adjusted in Control Panel. For an Apple computer, display settings are found in Systems Preferences (in the Applications folder in Finder).

3. Blink your eyes 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 reset your eyes.

4. Exercise your eyes.

Another cause of computer eye strain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Some eye doctors call this the "20-20-20 rule." Looking far away relaxes the focusing muscle inside the eye to reduce fatigue.

Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times.

This exercise reduces the risk of your eyes' focusing ability to "lock up" (a condition called accommodation spasm) after prolonged computer work.

Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.

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.

Many workers take only two 15-minute breaks from their computer throughout their work day. 

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