Feeling Weary-Eyed After Using Your Computer? Tips for Reducing Eyestrain
Computer-Related Eyestrain
Common Symptoms
- Sore, tired, burning or itching eyes
- Blurred or double vision
- Headache
- Sore neck
- Slow refocusing
- Increased sensitivity to light
Common Causes
- Reduced blinking
- Extended short distance focusing
- Poor posture
- Poor lighting
- Excessive glare
Tips for Reducing Computer-Related Eyestrain
- Remember to blink
- Look away from the monitor every 10-15 minutes
- Place your monitor and keyboard directly in front of you
- Windows and lamps should be to your side, not in front or behind
- Practice good posture — back straight, feet on the floor
- Consider computer-corrective glasses
August 2003 — If you use a computer regularly, you may suffer from computer-related eye problems — including eyestrain, blurred vision and headaches.
The good news is that you are not alone. Over half of all computer users experience vision problems associated with computer use. Even better news is that these problems aren't thought to have serious or long-term consequences.
While computer-related eye problems are unpleasant, there are certain steps you can take to help alleviate them:
Remember to Blink
A common complaint among computer users is dry, irritated eyes. While staring at a monitor, you tend to blink less. When you don't blink enough, there is insufficient tear flow to the eyes. The best remedy is to make a conscious effort to blink more often. Write yourself a reminder and post it to your computer if necessary.
Take a Break
Give your eyes a break by looking away from the screen several times an hour. Take a minute to look at things at varying distances from your computer, like a picture on the wall, or something outside a window. Your eyes will have the opportunity to refocus and refresh.
Position Is Everything
Position your monitor 18 to 30 inches from your eyes, directly in front of you and not off to one side. This goes for your keyboard, too. Your eyes won't have to focus at different distances, which may cause fatigue, and your neck won't strain.
Make sure your monitor is neither too high nor too low. The top of your screen should be at eye level or below so that you look slightly down at your work. If the monitor is too high, your eye muscles will work harder, and neck tension may result.
Reference and reading materials should be placed beside your monitor at the same level, angle and distance. This prevents your eyes from constantly readjusting.
Reduce Glare
Office lighting and sunlight can cause excessive glare on your monitor screen and tire your eyes. Position your monitor so that windows and lights are on either side of the monitor instead of in front of or behind it. Adjust window shades to reduce sunlight and turn off bright lights, or reduce the wattage in the light bulbs. Glare-reduction screens are available at most office supply stores; however, be sure they are not too dim, which can also be a source of eyestrain.
Computer Eyewear
If you already wear glasses or contact lenses, make sure you have the right prescription for computer use. Most glasses and contacts are designed for either near- or far-sightedness. Computer use, however, falls into the intermediate zone and therefore may require glasses or contact lenses designed specifically for this use. If you don't already have glasses or contact lenses, consider having your eyes checked by a professional.
For referral to a physician or ophthalmologist, call the Memorial Healthcare System Physician Referral Service at (800) 944-DOCS.