Americans spent an average of about 15 hours per week on workplace computers in 2008, and home computer use reportedly adds up to several hours per day as well. And our computer use is on the rise. Researchers found, for instance, that college students' use of notebook computers increased by more than 50% between 2005 and 2008.
Symptoms
Computer eye strain is actually a syndrome – that is, a collection of problems – related to extended computer use. The condition does no permanent damage, but it can cause any of the following unpleasant symptoms:
- Eye fatigue
- Squinting
- Headaches
- Dry, itchy, watery, or burning eyes
- Pain or stiffness in the neck, back, or shoulders
- Blurry or double vision
- Distorted color perception
- Sensitivity to glare
Risk factors
Anyone who uses a computer for work, school, or leisure is at risk for computer eye strain. Spending too much time on Facebook can be just as fatiguing--to the eyes, anyway--as logging too many hours updating a customer database. You can develop eye strain from any kind of computer use.
Certain direct and indirect conditions make computer eye strain more likely:
Indirect factors
- Using a poorly designed workstation, a small monitor, or a low-resolution screen
- Working in improper lighting
- Viewing type that's too small
Direct factors
- Wearing glasses or contact lenses that under- or overcorrect your vision
- Wearing bifocals or progressive lenses
- Having other eye problems, such as glaucoma, cataracts, age-related macular degeneration, dry eye, or an undiagnosed eye condition
- Working for long periods of time without breaks
Preventing computer eye strain
Most of the indirect factors that increase the likelihood of eye strain can be eliminated by adjusting your computer, your work environment, or your workstation.
Type size. Increase the size of the type on-screen. If you have to lean forward to read the words, the type is probably too small. Some websites allow you to adjust type size automatically, usually by clicking a box at the top of the screen that shows the letter "A" in small, medium, and large type (see our header above). You can also customize the settings on your computer. Each computer is different, but if you’re using a PC, check the Display folder in your Control Panel.
Monitor size. Choose a computer monitor that has a flat screen with a diagonal measurement of 19" or more.
Screen resolution. Make sure your monitor has a high-resolution display, with a dot pitch of .28 mm or smaller. A screen with a lower dot pitch produces sharply defined type and crisp images.
Brightness. Adjust the settings on your computer so that your screen is neither bright, like a lamp, nor shadowy. You should see a clear contrast between the type and the white document background.
Making small changes in your work environment can make a big difference in how your eyes feel, too. Here are a few tips:
- Document position. Attach a document holder to your monitor or place a copy stand right next to it. The idea is to minimize head and neck motion, which forces you to continually refocus your eyes.
- Glare. To minimize reflections and glare, position your monitor perpendicular to the window. Draw the curtains, lower or tilt the blinds, and move lamps so that they don't shine directly onto your screen. If the sunlight or ambient room lighting creates a glare on your screen that you can't eliminate, purchase an inexpensive shade for your monitor from an office supplies store.
- Dust and dirt. To prevent eye irritation, keep your computer equipment and workstation clean and free of dust.
Ergonomics is a relatively new word that refers to the coordination of the working environment with the physical needs of the worker. Here are a few ways of improving ergonomics to prevent computer eye strain:
- Screen distance. According to the Occupational Safety and Health Administration (OSHA), your screen should be 20 to 40 inches away from the tip of your nose.
- Screen angle and level. The monitor should be slightly angled, about 10 to 20 degrees, and the center of the screen should be just below eye level.
- Chair height. If you wear bifocals or can't adjust the placement of your monitor, try raising or lowering your chair so that you don't tire your eyes and neck by holding your head in an awkward position.
Direct factors that increase the likelihood of computer eye strain should be addressed by visiting a vision care provider to ensure that your eyeglasses or contact lenses correct your vision properly. Consider purchasing specially prescribed single-vision lenses to be worn only while using the computer. If your eyes are dry, ask your provider about using over-the-counter or prescription artificial tears, and remember to blink frequently to wet your eyes.
Finally, limit your computer use to 5 or 6 hours a day if you can. Be sure to take breaks every 15 or 20 minutes to rest your eyes. Look at an object several yards away, but avoid fixing your gaze on any single object for more than a few seconds. Work on a task that doesn't involve the computer, such as filing, tidying your desk, or making a phone call. Do some stretches or take a brief walk.
Short breaks are refreshing for your brain and your body, as well as for your eyes. Studies show that productivity decreases by up to 15% when eye fatigue sets in. You may find that by stepping away from your computer now and then, what you gain in speed and quality more than makes up for lost time.
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