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By:
Rebecca J. Sims, Florida Eye Centers
Almost 90% of people who work with computers and/or video screens
experience eyestrain known as computer vision syndrome (CVS). CVS
is not a clinical disease but a reaction to a computer-centered
office environment. Symptoms are not related to the type of
computer work but to the duration of the computer work. More time
spent at the computer leads to longer lasting complaints, even
after the work is completed.
Symptoms of computer vision syndrome (CVS) include the following:
-
Eye
fatigue
-
Dry,
sore eyes
-
Glare or
light sensitivity
-
Blurred
vision or difficulty changing focus
-
Headaches
-
Double
vision
-
Contact
lens discomfort
-
Neck,
back and shoulder pain or stiffness
Listed
below are several simple steps to combat computer-induced
eyestrain. Follow these recommendations to notice a drastic and
significant reduction in visual discomfort.
1. Adjust the Monitor
Poor
ergonomic set-up could be contributing to your computer vision
problems. Your work area could be rearranged for improved comfort.
Adjust the computer screen so it sits slightly below eye level –
about 10-20 degrees below horizontal. The screen should be 20-26
inches from your eyes. Consider using an adjustable copy holder to
hold documents at the same level as the computer screen.
Fortunately, newer LCD monitors offer better definition, allowing
more comfortable prolonged viewing, than earlier VDT models.
Higher refresh rates (i.e. 300 Hz) decrease perceived flicker.
Additionally, high-resolution monitors are recommended (90 dpi or
greater). Don’t forget to keep the monitor screen free of dust and
smudges.
2. Minimize Glare
Adjust
lighting to minimize glare and reflections. A non-glare screen
filter could be used. Working at a computer does not require a
very bright light. Put the blinds down on a sunny day. Turn the
monitor so the window is at its side rather than directly in front
or back. If your office remains too bright, consider a tinted pair
of computer glasses. Adjust the brightness of the monitor, while
keeping the contrast high. Adjust the font size of the page you
are viewing. Additionally, color inversion can be used to make
dark or busy backgrounds more viewer-friendly. When possible,
print pages for reading rather than using the screen. Printed text
is read 25% faster than text from a computer screen and is much
less stressful.
3. Take Breaks
Give the
eyes a break by alternating computer activities with other tasks.
Relax and look at a distant target. The flexing of the eyes’
focusing muscles can exhaust your eyes. Divert your gaze from the
screen as often as possible. The key is not long breaks, but
frequent breaks. Additionally, a 10-minute break away from the
computer is recommended for every 50 minutes spent at the
computer. Use this time to move around the room and stretch your
neck and back.
4. Lubricate Your Eyes
The rate
of blinking is reduced approximately 40% in computer users.
Decreased blinking will cause increased tear evaporation.
Consequently, computer users have a significant increase in the
incidence of dry eye syndrome. It is difficult to force more
frequent blinking; therefore, close the eyes every time you are
waiting for the machine to do a task. Use artificial tears to
moisten eyes every 30 minutes during computer use. If you wear
contact lenses, go for quality lenses, not discounted prices.
Decreased blinking can worsen contact lens related dryness. New
contact lens technology offers options specifically designed for
the dry eye patient. Extra warnings may be warranted for patients
with previously diagnosed dry eye syndrome and those having
undergone refractive surgery (i.e. LASIK, RK).
5. See Your Eye Doctor
Consult an
eye doctor for annual examinations. He or she can determine the
quality of the tear film, adjust the spectacle or contact lens
prescription, and make additional recommendations to improve the
eye muscle balance. Wearing an incorrect prescription can increase
the stress on your eyes. Consider a pair of glasses specifically
for computer tasks. Often, computer glasses offer more comfortable
vision than bifocals or progressive lenses. Ultra violet
protection, anti-glare lenses, and scratch coating are worth the
extra investment.
Computer use is a risk factor for ocular discomfort. This
discomfort will increase as computer use increases. Addressing the
aforementioned suggestions can help achieve successful treatment.
Many of these problems are relatively easy to treat. You should
notice that you are not as exhausted and your eyes feel more
comfortable.
Rebecca J. Sims, O.D., is a
certified optometric physician who practices locally at
Florida Eye Center. She is a member of the American, Florida,
and Pinellas County Optometric Associations. She is active
with the American Diabetes Association and is team optometrist
for the Tampa Bay Devil Rays. Visit
www.FloridaEyeCenters.com for more information.
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