Ever get that ache behind your eyes after a long day glued to your phone or computer? You’re not alone. Staring at screens for long stretches can bring on a condition called computer eye strain, also known as digital eye strain or computer vision syndrome.
Our eyes weren’t exactly built for the constant close-up focus that screens demand. And let’s face it, in today’s world, it’s easy to rack up screen time between work, social media, and entertainment. Many of us spend hours each day facing phones, tablets, laptops, and TVs.
The problem doesn’t stop at work. Many of us unwind with digital media or TV after a long day, leaving our eyes with little chance to recover.
But don’t worry! This post will dive into the causes and symptoms of computer eye strain, along with some easy exercises and treatments to refresh your eyes.
Why Screens Strain Your Eyes: A Multi-Factor Frenzy
Our eyes weren’t designed for the constant close-up focus demanded by digital screens. This intense focus for long stretches can lead to a condition called computer eye strain.
Here’s the breakdown:
- Screen vs. Paper: The American Optometric Association tells us screens put more strain on our eyes than reading printed text. This is because screen text often lacks the sharpness of printed letters. Screens also have lower contrast, making it harder to distinguish text from the background. On top of that, glare and reflections add an extra layer of strain.
- Posture Plays a Part: Viewing screens from awkward distances or angles can lead to uncomfortable postures, especially if you have uncorrected vision problems. These awkward positions can contribute to eye strain.
- Blink and You Miss It: Studies show our blink rate plummets when we’re glued to screens. Blinking is crucial for keeping our eyes lubricated and healthy. This decrease in blinking may also be a factor in computer eye strain symptoms.
Feeling the Strain? Watch Out for These Symptoms
Spending too much time glued to screens can lead to computer eye strain, and it’s not always pleasant. Here are some warning signs to watch out for:
- Eye woes: This can include tired, strained, dry, irritated, or burning eyes.
- Vision troubles: You might experience blurred vision, especially when switching between screens and the real world, or difficulty refocusing your eyes.
- Light sensitivity: Bright lights may suddenly feel uncomfortable.
- Head and neck pain: Headaches, neck pain, and shoulder pain can all be symptoms of computer eye strain.
Fight the Strain: Easy Eye Exercises for Relief
Don’t let screen time become a pain in the eyes! Here are some simple exercises recommended by the American Optometric Association to help prevent and manage computer eye strain:
- The 20-20-20 Rule: This is your new best friend. Every 20 minutes, look away from your screen for 20 seconds and focus on something 20 feet away.
- Near-Far Focus Switch: Challenge your eye muscles! Slowly alternate your focus between an object close to you (like a pen on your desk) and something far away (like a picture on the wall) for several repetitions.
- Figure Eight Fun: Here’s a playful one. Look down at the floor about 8 feet in front of you. Imagine an invisible figure eight on the ground and slowly trace it with your eyes for 30 seconds in one direction, then switch and trace it for another 30 seconds in the opposite direction.
- Blink and Breathe: Research suggests blinking more often can help with dry eyes, a common symptom of computer eye strain. So, consciously blink a few times throughout the day, especially when focusing on screens.
Studies have shown these exercises can be effective in reducing eye strain symptoms. So give them a try and see if your eyes feel more refreshed!
Beyond the Blink: Additional Tips to Beat Eye Strain
Even with eye exercises, there’s more you can do to create a screen-friendly environment for your eyes. Here are some additional treatments:
- Lighten Up: Adjust your lighting to reduce glare. Studies suggest controlling light intensity can make a big difference. Keep in mind that people over 50 may need brighter light than younger people.
- Find Your Sweet Spot: Optimize your workstation for comfort. The American Optometric Association recommends positioning your screen 35-40 inches from your eyes, with the top of the screen 5-6 inches below eye level.
- Adjust Your Screen: Consider using a screen filter to reduce glare and adjusting your screen settings like brightness and contrast. There are also special computer glasses designed to help reduce eye strain.
- Take Breaks: Looking at screens for long periods dries out your eyes. Make sure to take breaks and look away from the screen every 20 minutes or so.
- Blink More Often: Blinking helps lubricate your eyes. Consciously blink more frequently, especially when focusing on screens for extended periods.
By incorporating these tips along with eye exercises, you can create a comfortable screen environment and help prevent or reduce digital eye strain.
When to see a doctor
Anybody whose computer eye strain symptoms are causing them significant discomfort or impairment should consider seeing a doctor or undergoing an eye exam.
Additionally, it may be worth seeking some information about local vision therapists. Vision therapists can help by providing exercises and training that may help with computer eye strain. These include focus exercises and blinking training.
Glasses
Some symptoms of computer eye strain can develop or worsen due to an underlying vision problem. Certain people may not be aware of these problems. This may be the case if they develop later in life.
If a person suspects an underlying vision problem, however, they must see an eye specialist. An eye specialist can test an individual’s eyesight. This can help them determine the kinds of glasses or corrective lenses that are appropriate to the person’s needs.
Summary
Computer eye strain is a condition that is likely to become more common in the future, as more and more jobs require extended periods of screen time.
There has been comparatively little research into computer eye strain. The same is true of its prevention and management. Perhaps the only certainty about computer eye strain is that reducing screen time is likely to help.
People can try exercises, such as the 20-20-20 rule, but if the problem persists, they should see a doctor or vision therapist. There may be a more serious underlying condition at play.
Disclaimer
The information provided on Refpost.com is not intended to be used for medical diagnosis or treatment. Refpost.com does not provide medical advice, diagnosis, or treatment. The content should not be used to diagnose, treat, cure, or prevent any disease without the supervision of a medical professional.
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