Thursday, September 29, 2022

How To Reduce Stress On Eyes From Computer

Increase Your Font Size

CNET How to: Reduce computer-related eyestrain

If you notice yourself squinting to try to read the text on your computer screen, increase your font size. This can reduce some of the stress on your eyes and prevent unnecessary strain.

If it’s within your budget, you can also opt for a bigger monitor, which naturally increases the size of whatever you’re working on.

You’re Surrounded By Displayshave You Taken Steps To Address Eye Fatigue

In recent years, many people would probably say the time they spend looking at displays has increased. In addition to televisions and PCs, smartphones and tablets have quickly become popular, and displays have penetrated every aspect of our lives.

Information technology has made our lives more convenient, but at the same time, eye fatigue caused by continuous viewing of displays has increasingly become a social problem. If you feel fatigue in your eyes, neck or shoulders, it’s important to properly address it rather than letting it go. If you let it go and your symptoms worsen, you could damage your mental and physical health, so be careful.

Some of the names for the various problems associated with displays and eyes are “computer vision syndrome,” “VDT syndrome” and “technostress ophthalmopathy.” They’re unavoidable problems when it comes to PC work in particular. There are various ways to address the problems, and the effects vary from person to person, but if you try one at a time, you’ll undoubtedly be able to experience a more pleasant digital life. It will also contribute to improved productivity in the office.

Eye fatigue makes it hard to keep looking at the display…Eye fatigue from PC work is a social problem

We’ve put together a list of 10 points about measures to address eye fatigue. We recommend checking the items that catch your eye first and then going back to the start and reading through all of them.

Tips For Eliminating Computer Eye Strain

  • Take a break – Use the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.
  • Blink frequently – Do not forget to blink periodically. Staring at computer screens can dry our eyes and cause redness and irritation.
  • Consider computer glassesComputer glasses are prescription eyewear that are specifically designed for computer work. They allow you to focus your eyes on the distance of a computer screen, which is generally farther away than reading material. Computer glasses optimize your eyesight when you’re looking at digital screens and help to reduce glare.
  • Keep your monitor bright – This reduces the flicker rate of the computer and reduces fatigue. Flickering can lead to eyestrain and headaches. Also, a bright monitor causes your pupil to constrict, which results in a greater range of focus. This reduces the need for your eye to accommodate and enables you to work longer and with more comfort.
  • Use proper lighting – Use incandescent lighting and avoid high-intensity lamps, which cast shadows and create glare. Place a dim light on either side of your workstation to create equal brightness without dark, shadowed areas.
  • Adjust your screen resolution – Make sure your monitor has a high-resolution display. A higher resolution produces sharper type and crisper images, reducing eye strain.
  • Vision Source March 31, 2014

    Read Also: What Is Nuclear Stress Test Consist Of

    Common Discomforts Associated With Strained Eyes

    Eye strain can produce quite a bit of discomfort. Symptoms associated with eyestrain are:

    • Redness or irritation
    • Pain in the neck, shoulders, or back

    Symptoms typically do not occur in the morning, but they appear when you do something that will cause the eyes to strain in order to focus.

    Although there are many over-the-counter eye drops and medicines that can offer help, you can go the natural way as well. To that end, there are some simple remedies that can effectively comfort your tired eyes.

    Give Chamomile Tea A Go

    Computer Vision Syndrome, a group of eye and vision

    Another quick treatment for eye strain is chamomile tea bags. The soothing and relaxing nature of chamomile relieves the stress in your eyes quickly. It can even help reduce swelling around your eyes.

  • Steep 2 chamomile tea bags in a cup of hot water for 5 minutes.
  • Remove the tea bags, and put one in the refrigerator and the other on the kitchen counter.
  • For a warm treatment, put the tea bag from the kitchen counter on your closed eyelids for 5 minutes. But before applying the tea bag, make sure its not too hot to the touch.
  • For a cool treatment, place the refrigerated tea bag on your eyelids.
  • Repeat this treatment as often as you like.
  • Drink 2 to 3 cups of chamomile tea to alleviate a headache, one of the common symptoms of eye strain.

    You May Like: What Is Work Related Stress

    Change Your Lifestyle Habits

    It’s a little painful to hear, but in many cases, changing your lifestyle habits is a fundamental way that you can address eye fatigue. If you have poor lifestyle habits that can bring about poor physical health like lack of sleep, lack of exercise or nutritional deficiency from poor eating habits, take this opportunity to re-examine them.

    Cutting down on PC and smartphone use before bedtime is also a surprisingly important point. The light put off by PC and smartphone screens, including the aforementioned blue light, is said to be effective in waking you up. Looking at these screens before bedtime tends to make it harder to fall asleep. Considering this, it’s actually not a good idea to read e-books on smartphones or tablets before bedtime.

    As an aside, if you absolutely must read e-books before bedtime, you could switch to an electronic paper reader that does not emit this type of light instead of using a smartphone or tablet. You could also use the aforementioned blue light blocking glasses or blue light reducing film.

    Beware of poor lifestyle habits and smartphone use before bedtime

    Tip : Tackle Office Lighting

    When it comes to screen time in the workplace, lighting is everything. Offices that have too much natural or artificial light increase glare on your screen, which spells trouble for your eyes. Try tackling the glare in your office to ease the strain on your eyes.

    Depending on your office setup, you may need to partially close blinds or draw shades halfway closed. You may also need to turn off any harsh lights or position your screen to prevent direct sunlight from causing glare.

    Recommended Reading: How To Test Your Stress Level At Home

    Get Regular Eye Exams

    Blinking less, blue light, and more can all increase your risk of digital eye strain, but untreated eye conditions could be causing vision symptoms too. Common issues like astigmatism or farsightedness could make your eyes hurt, whether or not youre staring at screens.

    Getting eye exams at Alamo Eye Care is one of the best ways to identify eye problems and find effective treatment. Our team recommends comprehensive exams at regular intervals depending on your age and medical history, but you can also schedule an appointment any time youre concerned about your vision.

    Its not easy to cut down on screen time in todays digital world, but these tips can help protect your eyes from excessive strain. Learn more about keeping your eyes healthy and your vision strong with a consultation at Alamo Eye Care. Contact us online or call the office for an appointment.

    You Might Also Enjoy…

    Get A Comprehensive Eye Exam

    5 Tips and Eye Exercises for EYE STRAIN Relief

    An annual comprehensive eye exam is the most important thing you can do to prevent or treat computer vision problems. During your exam, be sure to tell your eye doctor how often you use a computer and digital devices at work and at home.

    Measure how far your eyes are from your screen when you sit at your computer, and bring this measurement to your exam so your eye doctor can test your eyes at that specific working distance.

    SEE RELATED:How to choose an eye doctor

    Read Also: How To Treat Stress Related Hair Loss

    Reduce Or Eliminate Blue Light

    Increased or long-term exposure to blue light causes eye strain and makes it more difficult to get to sleep at night. By reducing or eliminating the output of blue light on your computer screen, you can reduce strain on your eyes.

    There are several ways to reduce or eliminate blue light output.

    • Switch to dark mode or night mode on your computer or mobile device.
    • Install an application or extension that changes the color output on your screen. For example, Dark Reader changes your Internet browser to a “dark” theme.
    • Use a computer screen filter designed to filter out blue light.
    • Wear computer reading glasses designed to filter out blue light.

    What Are The Symptoms Of Computer Eye Strain

    Although eye strain can cause discomfort, it usually isnt serious and goes away once you rest your eyes. You may not be able to change the amount of time youre in front of a computer at work, or the factors that can cause eye strain, but you can take steps to reduce it.

    Don’t Miss: Why Do I Get Stressed Out Easily

    How To Reduce Your Eye Stress

    I know the list above sounds like a lot of things. And I hope you wont need to do all of them. Though you might need to include some others. That is up to you to discover this sites mission is to help you in discovering your recipe faster.

    Like me, youll probably go discovering this type of measures slowly, one by one. So the changes are gradual, an evolution, and you just get used to living this way.

    The only major revolution is to accept that you are prone to computer eye strain and that you cant use your eyes with digital screens like a great majority of people.

    I have to go now I am overdue for my midday break :):

    Adjust Your Monitor’s Position

    Computer Vision Syndrome can be alleviated by wearing custom computer ...

    A simple tweak to your monitor setup can go a long way in solving your eyestrain. For optimal comfort, your monitor should be 20-30 inches away from your eyes. Additionally, the top of your monitor should be at eye level, as you should be looking down at your work, not up.

    If you need to raise your monitor, consider using risers, or even a stack of old hardcover books.

    Don’t Miss: Can Mono Come Back With Stress

    Check Your Posture When Looking At The Display

    Next let’s check your posture when you’re looking at your display. The illustration below shows the ideal posture.

    Ideal posture for PC work

    Generally speaking, the distance between the user and the screen should be at least 40 centimeters or 50 centimeters in the case of a wide screen. The reason you should be further away from a wide screen is that the wider screen will not fit completely into your field of vision unless you sit further back. The conditions will vary slightly depending on other factors as well, including screen resolution, text size and your eyesight.

    No matter what the situation, if you are viewing a screen at a distance of less than 30 centimeters for long periods of time, your eyes are obviously going to become fatigued. If you have an A4-sized sheet of paper, hold it up longways between you and the screen on which this article is displayed and see if there is enough room for it to fit. An A4-sized sheet of paper is about 30 centimeters long, so if you’re viewing the screen from a shorter distance than this, you’re too close. If you’re viewing it at a distance of about 1.5 times that length, you’re safe for now.

    Once you’re at the proper distance from the display, try to have it so that your line of sight is directly ahead or slightly downward when viewing the screen. You should avoid looking up at the screen, because that can cause dry eye.

    Computer Eye Strain Symptoms

    The American Optometric Association recognizes the most common symptoms of eye strain are headaches, blurred vision, dry eyes, and in extreme cases, neck and shoulder pain.

    When your eyes strain, they tell the rest of your body that something is wrong.

    Dry eyes are caused by the fact that we subconsciously stop blinking while reading screens, and other pain responses are caused by the body signaling that something is wrong.

    When you use a computer all day for work, these symptoms will arise after using a screen for prolonged periods of time.

    Letâs take a look at how to protect eyes from screens.

    Recommended Reading: Can Stress Cause Abdominal Pain

    Make Sure Your Prescription Is Correct

    If you wear glasses, make sure your prescription is up to date. Wearing the incorrect prescription can cause eye strain on its own. When combined with excessive computer use, it can exacerbate the issue.

    You also need to make sure the glasses you’re wearing are right for the job. For example, if your glasses are meant for distance vision, they might not provide the clarity you need to view your computer screen.

    You might need more than one pair of glasses for different tasks, or you may benefit from upgrading your current lenses to ones that are specifically designed for working on the computer.

    Do Screens Make Your Eyesight Worse

    Relieve Eye Strain with these Expert Tips

    Digital Eye Strain is more common today than ever owing to the fact that virtually everybody uses a screen in daily life.

    While not everyone spends every day looking at a computer screen, most people do use smartphones. Experts suggest that DES occurs in around 50% of computer users.

    So, do screens make your eyesight worse? Well, the good news is that eye strain is not a long-term problem.

    There is no evidence that strain makes your eyesight worse in the long run, but it does cause extreme discomfort and makes getting through a work day difficult.

    Also Check: Does Stress Cause Eczema Flare Ups

    Review Your Display Brightness Setting

    The brightness of your display should not be left at the default setting but adjusted according to the brightness of the room where it’s installed. This can greatly reduce the strain on your eyes. For example, in an office with normal brightness of 300-500 lux, the display brightness should be adjusted to around 100-150 cd/m2.

    But when you give specific numbers like this, most people have no idea what they mean. So what you want to remember is that the trick to adjusting the brightness is using white paper like copy paper. Compare the paper under the lighting in the room to the screen, and adjust the brightness of the display so that the brightness matches as closely as possible. This will put the brightness at about the right level.

    Particularly, when using the display for work, you’ll often be comparing paper documents with documents on the screen, so by adjusting the brightness of the screen to the brightness of the paper under the lighting, you’ll reduce the strain on your eyes, making this an effective measure against eye fatigue.

    Put white paper next to the screen as shown, and adjust the display brightness while comparing it to the paper. Screen too bright compared to the paper , and display brightness adjusted to appropriate level so that the brightness of the paper and the screen are roughly the same .

    Ease Pain With Eye Massage

    To reduce eye strain, gently massage your eyelids daily. It will improve circulation to the eyes and relax the muscles that surround your eyes. It will also stimulate the tear glands, which will help prevent dry eyes.

  • Use your fingers to gently massage your eyelids and muscles above the eyebrows for about 10 to 20 seconds.
  • Gently massage your lower eyelid against the lower bone for about 10 to 20 seconds.
  • Massage the temple and upper cheekbones also.
  • You can do this massage one or two times daily.
  • Note: You can use a few drops of olive oil or eye cream for a smooth massage. Also, bear in mind that massaging your eyes is purely an anecdotal remedy to alleviate eye strain, without little to no scientific support. However, it has garnered widespread acknowledgment by a cross-section of users as a legitimate way to comfort irritated eyes.

    Read Also: What Are Some Good Ways To Relieve Stress

    Looks Like You Could Be Suffering From Digital Eye Strain

    According to the Vision Council of America, 70% of U.S. adults experience digital eye strain as a result of digital devices. And its getting worse.

    As people spend more time each day looking at computers, mobile phones, tablets and other electronic devices, digital eye strain is becoming a bigger and bigger problem.

    The problem is also occurring more frequently in children as they acquire phones and tablets at younger ages and use them for longer periods throughout the day.

    Important Advice For Protecting Your Eyes

    6 Ways To Protect Your Eyes from Digital Eye Strain

    Adjusting the brightness on your phone is important, but your phone can often do that automatically. The ambient light sensor on your device means the light will shift depending on how much light is already available. And, as mentioned, the night mode feature reduces the impact blue light has on your eyes.

    The warmer the screen color, the better. Long wavelengths are better for you, so itâs important to reduce the amount of blue light you see.

    Still struggling? Donât fret. At the Kraff Eye Institute in Chicago, we have some of the countryâs best eye specialists who can diagnose problems, offer excellent treatment and care, and help you make the most of your eyes.

    Schedule your appointment today with one of our highly skilled doctors, learn more about your eyes and how we can help improve your vision. We also have some excellent reviews online where you can learn about common eye problems and how we fix them.

    Keep these tips in mind whenever youâre using your phone or computer, and youâll be set for protecting your eyes. Donât forget to take those breaks, too!

    Don’t Miss: How To Make Your Job Less Stressful

    - Advertisement - spot_img
    Popular Articles
    Related news