how to avoid computer eye strain

How to avoid Computer eye Strain

In today’s World which is a computer age, all processes and procedures are taken online to make work easier and faster. This means spending long hours in front of a computer. When this happens, after a long period of time, it will be damaging to the eyes.

Eye strain is a symptom that manifests when you over-exert your eyes for an extended period of time. This condition happens when you’re viewing an electronically-lit screen for a long time. But how will you know when you are affected? Here are some symptoms.

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Symptoms of eye strain

According to the American Optometric Association, the most common symptoms associated with Computer eyes strain are,

  • Pain and tension around the eyes and/or temples (which can spread to the head, neck, and back)
  • Eye dryness and/or redness
  • Fatigue
  • Sensitivity to light
  • A headache
  • Difficulty in performing visual tasks
  • Blurred vision
  • Double vision

And these symptoms can be caused by

  • poor lighting
  • glare on a digital screen
  • improper viewing distances
  • poor seating posture
  • uncorrected vision problems
  • a combination of these factors

How to Avoid Computer Eye Strain

Now that we have been able to identify the causes of Computer eye strain and the possible symptoms, it is now time for us to look at the effective ways to avoid it as much as possible.

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Your computer viewing position

How to avoid computer eye strain

In other to avoid Computer eye strain, it is important to maintain a proper body positioning for computer use. This includes lighting conditions, chair comfort, the location of reference materials, position of the monitor, and the use of rest breaks. The diagram above shows the proper sitting posture to be maintained when working with a computer.

Take breaks at intervals

It is advisable to take breaks at intervals to rest your eyes. The 20-20-20 rule can be applied in this area. take a 20-second break every 20 minutes, and look at something at least 20 feet away. If you work in an office and don’t want to look like you’re spacing out, take frequent but brief trips to the water cooler or restroom to give your eyes a break.

Read Offline

If you use your computer mainly for studying and doing research, it might be better to read offline, here is why. Intense reading on a computer monitor isn’t ideal for productivity because eventually, your eyes will tire out. So it’s better to print it out long articles if possible, Then read it at your own pace and in the right lighting. Note that reading text on a mobile LCD, like a phone or a conventional tablet, isn’t really any better than a computer monitor.

Work under adequate lightening

Inadequate lighting is another major cause of eye strain. Too much lighting overexposes and irritates the eye. Too little lighting causes the eye to strain in order to see. So position the computer screen to avoid glare, particularly from overhead lighting or windows. Use blinds or drapes on windows and replace the light bulbs in desk lamps with bulbs of lower wattage.

Adjust monitor brightness and contrast settings: Go to your monitor settings and decrease the brightness and contrast until you find the balance that is the easiest on your eyes.

How to avoid computer eye strain

Wear sunglasses

When you are not in front of your computer, you can still protect your eyes from the incoming light. This helps them endure long periods in front of the monitor. Wear sunglasses outdoors or even indoors, if necessary. Make sure that the lenses have the UV protection. If they don’t, they’ll have the opposite effect and just tire out your eyes. (This is because the darker environment created by the tinted lenses will cause your irises to dilate and receive more light.) Polarised lenses (that also have the UV protection) are ideal because they minimize glare.

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This last point might sound unbelievable, but it has been proven. To minimize your chances of developing dry eye when using a computer, make an effort to blink frequently. Blinking keeps the front surface of your eye moist.

Above all these tips mentioned to avoid computer eye strain, regular eye examinations and proper viewing habits can help to prevent or reduce the development of the symptoms associated with Computer Eye Strain.

If you find any of these tips helpful, Kindly leave your opinion in the comment section below. I will like to hear from you.