Do you spend hours each day staring, glaring, and gazing at your computer screen?
Eyeballing your monitor all day can do a number on your wellbeing — it can cause headaches, give you dry eye, and leave you daydreaming about what it’s like to actually go outside. But can it put you at risk for more serious vision problems?
Probably not, says Martin A. Mainster, PhD, MD, professor of ophthalmology at the University of Kansas Medical Center in Kansas City. And he’s in a position to know. “It’s safe to say that I’ve been looking at a computer screen for a good part of the day every day for the last 30 years,” he admits.
Still, prolonged computer work certainly isn’t comfortable, especially if you don’t have your equipment set up properly, Dr. Mainster says.
The biggest issue? Eyestrain — here are the steps you can take to reduce eyestrain and other vision maladies.
What’s Causing Your Eye Problems?
Eyestrain is a catchall term that includes a variety of symptoms, from headaches, a sore neck, and fatigue to dry eye, sore eyes, and double vision.
The most common reason for computer-related eyestrain is improper ergonomics — a poorly arranged or positioned workstation, says David K. Coats, MD, chief of ophthalmology at Texas Children’s Hospital in Houston and clinical correspondent for the American Academy of Ophthalmology.
Your age may also play a factor in how tired you feel after looking at a computer screen. Someone who grew up reading material on a printed page instead of a monitor is more likely to feel pooped out after reading on a computer than a younger person who has been doing this his whole life, says Mainster.
8 Ways to Get Relief
Don’t quit your day job — instead, follow these simple steps to make computer work more comfortable:
- Start with a quality monitor. Let your IT department know: A computer monitor with a high resolution is easier on your eyes.
- Position your computer correctly. The computer monitor should be directly in front of you, says Mainster — you shouldn’t have to turn your head to the side to look at a monitor (a position that could give you a stiff neck).
You also shouldn’t have to look up to see the screen, says Dr. Coats. Position your monitor about 25 inches from where you’re sitting and at a desk height that allows you to look straight ahead or slightly downward to see the screen.
- Beware the glare. Glare on your computer screen will make you squint, and that can lead to eyestrain. Position your computer so that your light source is behind it, close shades in the room, and used recessed lighting to cut down on glare, Coats says. You may also want to use a filter on your computer screen that reduces glare.
- Take frequent breaks. Coats tells his patients to follow the 20-20-20 rule. Every 20 minutes, shift your eyes from the computer to something at least 20 feet away for at least 20 seconds.
- Don’t forget to blink. The average adult typically blinks about 16 to 18 times a minute. However, when people sit down at a computer screen, they blink half as much, Coats says, and that can lead to dry eye and discomfort.
- Use the right eye drops. When your eyes start to feel dry, use artificial tears to moisten them, Mainster says.
- Get your Zzzs. People who are sleep deprived are more prone to eyestrain, so hit the sack earlier if necessary.
- Ask your doctor about computer-friendly glasses. As you age, the lens in your eye becomes stiffer, and you may benefit from bifocals, glasses with split lenses that help you to see things up close as well at a distance. The problem is that a computer screen is somewhere in between, Mainster says, so it becomes difficult to see even with bifocals. The solution? Consider getting a second pair of glasses with a prescription measured for your computer work, he suggests.
For the vast majority of people experiencing eyestrain, these steps will do the trick, Coats says.
However, a small number of people have an eye abnormality that contributes to eyestrain. If you’ve done everything you can and you’re still having problems, be sure to see your doctor to have your eyes checked.
Last Updated: 10/19/2011