9 Tips to Protect Your Eyes From Computer Vision Syndrome

Eye problems resulting from computer use are categorized under Computer Vision Syndrome (CVS). Rather than being a single issue, CVS caused due to computer eye strain encompasses a variety of symptoms related to eye strain and discomfort. Research indicates that between 50% and 90% of people who use a computer screen experience some symptoms of CVS.

It’s not just working adults who are affected; children who spend time on tablets or computers, whether at home or school, can also develop these issues, especially if their lighting and posture are suboptimal.

Computer Vision Syndrome (CVS), a prevalent issue, encompasses various symptoms related to eye strain and discomfort. Research indicates that between 50% and 90% of people who use a computer screen experience some symptoms of CVS, making it a widespread concern.

It’s not just working adults who are affected by CVS; children who spend time on tablets or computers at home or school can also develop these issues. This is especially true if their lighting and posture are suboptimal, making it a concern for parents and educators.

What Causes Eye Strain?

Spending hours each day working at a computer or other screen devices may lead to eye strain, a common problem characterized by symptoms such as red, watery, irritated eyes; tired, aching, or heavy eyelids; blurred or double vision; muscle spasms of the eye or eyelid; and headaches. However, you can reduce your discomfort and prevent eye strain.

Several other factors contribute to digital eye strain, including:

Screen glare
Poor lighting
Improper posture while using a computer
Viewing a computer at an incorrect distance and angle
Incorrect vision problems
A combination of these factors

It has also been observed that people tend to blink less when using a computer rather than reading printed text, which can lead to dry eyes and exacerbate digital eye strain.

Tips to Take Care of your Eyes

Taking care of your eyes is crucial for maintaining good vision and overall eye health. With the increasing amount of time spent on digital devices, it’s more important than ever to adopt healthy eye care habits. From simple daily practices to lifestyle adjustments, there are many ways to protect your eyes and ensure they remain healthy and comfortable.

This guide will provide you with practical tips to help you and to take better care of your eyes we have discussed a few tips below

1. Start Following the 20-20-20 Rule

The 20-20-20 Rule is the best way to protect your eyes from eye strain and this is especially for a simple yet effective method to help prevent eye strain. The 20-20-20 formula tells an individual that after every 20 minutes, you should take a 20-second break and should try to focus on something which is 20 feet away. It can help to relax your eye muscles and reduces the risk of eye strain from prolonged screen use.

2.Get a Complete Eye Exam examination regularly: Make a habit of getting your eye examination regularly. They are crucial for preventing or addressing vision problems. If it’s been over a year since your last exam, visit an eye doctor. It would help if you let your doctor know how much time you spend in front of the screen, i.e. about your screen usage at work and home, and measure the distance from your eyes to the screen to help your doctor prescribe suitable lenses.

3. Use Proper Lighting: Children love to do work in excessively bright light or harsh indoor lighting, which is bound to cause eye strain. Close window shades to reduce outdoor light and use fewer or lower-intensity bulbs indoors. Make sure you Position your computer so that the windows are to the side, not in front or behind. They prefer softer lighting, like floor or table lamps with “soft white” LED bulbs (2700 K).

4. Minimize Glare: Glare from screens or reflective surfaces can strain your eyes. Use an anti-glare screen protector to paint bright or reflective walls with a matte finish. If you wear glasses, get lenses with an anti-reflective coating to reduce glare.

5. Upgrade Your Display: If your computer is old, try to opt for a high-resolution screen. Make sure that the screen is bright enough to match your surroundings, and consider a larger screen for easier viewing. Modify your computer’s display settings to reduce eye strain. Adjust brightness to match your surroundings, set text size and contrast for comfort (black text on a white background is ideal), and reduce the color temperature to minimize blue light emissions.

6. Blinks More Often: Blinking frequently helps keep your eyes moist and comfortable. People blink less when using screens, leading to dry eyes and discomfort. To combat this, train yourself to blink after every two or three paragraphs you read on the screen. Keep artificial tears handy and use them if your eyes feel dry.

7. Maintain Proper Screen Distance and Position

Keep your screen about an arm’s length away and position the top of the screen slightly below eye level. Place the pages on a copy stand next to your monitor if you often alternate between viewing a printed page and your computer screen. Set your screen 20 to 24 inches away from your eyes, along with the center of the screen set to 10 to 15 degrees below eye level for optimal head and neck comfort. Make sure that your feet rest comfortably on the floor while sitting on the chair.

8. Start using Computer Glasses: It’s crucial to consult your eye doctor to determine if computer glasses might be beneficial for you. These glasses can be helpful if you wear bifocals or progressive lenses, which offer a limited viewing zone for computer screens. Additionally, photochromic lenses or lightly tinted lenses can reduce exposure to potentially harmful blue light from digital devices. Discuss these options and risks with your eye doctor. If you spend long hours in front of a screen, wearing computer glasses or other eyeglasses can be more comfortable than contact lenses, which may dry out over prolonged periods.