Looking at screens for too long can lead to a phenomenon called computer eye strain. You may also refer to it as computer vision syndrome or digital eye strain. It occurs because our eyes have to exert an extra amount of effort when viewing digital screens.
Today, most of us sit for hours staring at our phones, tablets, computers, and televisions. After all, quite a few jobs require us to focus on screens all day long.
To boot, many of us relax in the evenings after work by browsing digital media or on TV. Which means our eyes hardly get a chance to rest.
Continue reading to learn about the primary causes and symptoms of computer eye strain, as well as some treatments and exercises to alleviate the pain.
Causes
Looking at screens for extended periods makes your eyes do more work than usual, straining them and possibly causing vision problems.
As the American Optometric Association explains, our eyes work harder looking at screens than they do reading in print. That’s partly due to the fact that digital letters aren’t always as crisp as letters on a page. Screens also have less contrast and can be impaired by glare and reflections—all of which make reading on a screen more demanding for the eyes.
Other conditions can exacerbate computer eye strain. For instance, some individuals sit at strange distances or angles from their monitors, creating posture that is uncomfortable—particularly if they have vision issues to begin with.
Another problem is blinking. A study demonstrates that individuals blink much less when viewing screens, although blinking maintains the eyes moist and clean. This decrease in blinking may account for a few of the signs of computer eye strain.
Symptoms
Common indications of computer eye strain are:
Fatigued, strained eyes
General eye distress
Dry, irritated, or burning eyes
Blurry vision (either while viewing screens or far away) Difficulty refocusing the eyes
Sensitivity to light
Headaches
Neck and shoulder pain
Exercises
Certain exercises may prevent and alleviate computer eye strain.
The American Optometric Association recommends adhering to the 20-20-20 rule: every 20 minutes, look away from your work for 20 seconds at something 20 feet away.
You can also experiment with other focus exercises, such as gradually moving your eyes between near and far items. Another good exercise is the figure eight—choose a spot on the floor some 8 feet away and trace a figure-eight path with your eyes for 30 seconds in each direction.
Studies back up these techniques. One study discovered that gazing at far objects at break times decreases computer vision syndrome symptoms greatly. Some practitioners also suggest blinking exercises to restore a healthy blinking rhythm when working on screens.
Other Treatment
A couple of adjustments to your surroundings will work, too.
For instance, managing lighting can minimize glare. Remember that lighting requirements differ—individuals over the age of 50 tend to require double the amount of light as someone in their 20s.
Workstation arrangement is also important. If the ideal, your eyes should be 35–40 inches away from the monitor, and the monitor top should be 5–6 inches below eye level.
When to See a Doctor
If computer eye strain is causing serious discomfort or affecting your daily life, it’s worth seeing a doctor or getting an eye exam.
Vision therapists can also help by providing targeted exercises, like focus training and blinking techniques.
Glasses
Occasionally, symptoms of eye strain are exacerbated by an undiagnosed vision issue—particularly one that has developed gradually. If you think this could be the situation, an eye expert can test your vision and prescribe the proper glasses or corrective lenses.
With more careers involving long screen time, computer eye strain will only become more prevalent.
Not a lot of research has been done on preventing or controlling it, but one thing is certain: Reducing screen time does the trick. Exercises such as the 20-20-20 rule can help alleviate symptoms, but if issues do not abate, see a physician—there may be something more sinister at work.
