Computers and Your Eyes

These days, most of us spend a lot of time in front of a screen, which can cause digital eye strain or computer vision syndrome. Digital eye strain can produce uncomfortable symptoms such as, blurry vision, tired, achy eyes, and dry eyes, among other annoying eye issues. People that spend upwards of two hours on the computer or using a phone or tablet each day are at increased risk for developing digital eye strain. 

While it might sound ominous, the good news is that digital eye strain is not likely to cause lasting or permanent damage to the eyes as long as you take steps to address it. If you spend most of your days working on a computer or your phone, there are a few adjustments you can do to avoid eye strain.  

What Causes Eye Strain from Computers?

Spending days on end in front of the computer, table, or cell phone can cause digital eye strain. Reading digital text requires the lens in your eye to contract, and when you continue staring at the computer or tablet, your lens never gets the chance to relax, leading to fatigue. However, not all digital eye strain results from the actual computer screen. When we use computers, it changes our behavior, which in turns impacts our eyes, and other times, the surrounding environmental conditions can impact our eyes. Computers cause eye strain in the following ways:

• Reduced Blinking: When you use the computer a lot, you do not blink as much as normal. A human will blink more than 15 times per minute, however, when using the computer, research suggests we only blink five to seven times per minute. This can cause dry eye and eye strain.
• Constant refocusing: Text on computer screens is made up of pixels, and your eyes have to focus and refocus in order to read. Additionally, if there are lots of colors, light backgrounds, or reduced contrast between the text and the background, it can make this process even more tiring, resulting in continued eye strain and fatigue.
• Wrong angles and poor lighting: Physically stooping or straining to stare at the screen or staring at a screen under low light can cause bodily muscle strain in addition to eye strain. When using a computer, ensure the screen is slightly downward, not right in front of you or above your line of vision. 
• Undiagnosed or undercorrected vision problems: Due to the difficulties of reading digital text vs paper text, any uncorrected vision problems are more likely to result in tired and strained eyes. If you have undiagnosed astigmatism or farsightedness, this can make it much harder for your eyes to focus when using the computer. Additionally, as people age, many develop presbyopia which makes it difficult to see things close up due to changes in the lens of the eye, leading to eye strain, headaches, blurry vision, and more when using the computer.

Reducing or Preventing Eye Strain from Computers

Ever since covid, most of us have increased the amount of time spent behind a computer or screens. Unfortunately, due to the digital nature of work these days, most of us can’t avoid using the computer for long stretches of time. Luckily, there are steps you can take to reduce eye strain to ensure that the time you spend behind the computer does not have as many adverse impacts on your eyes or your physical health. 

• Set up your computer and workspace correctly: The best position for viewing a computer is to be looking slightly down at the screen. The recommendation is to put the screen 15 to 20 degrees below eye level and about 20-28 inches away from your eyes. Additionally, make sure your chair is comfortable enough to sit in for long periods of time and allows you to rest your feet flat on the ground when the computer is set up as detailed above. 
• Get an eye exam and corrective lenses if you need them: One of the most impactful things you can do for your eyes is to get an eye examination from an eye care professional, especially if you may have underlying eye issues, such as an astigmatism or nearsightedness. 
• Take regular physical and eye breaks: So, how long can you look at a computer screen without developing eye strain? To keep it simple, after 20-30 minutes of staring at the computer screen, take your eyes off of the computer screen and stare into the distance for at least 20 seconds. It is also sometimes referred to as the 20-20-20 rule, meaning every 20 minutes, stare at something 20 feet away for 20 seconds. This will allow your lens to relax and refocus.
• Be conscious of blinking more: Since staring at the computer causes you to blink less, try and purposefully blink more during computer working sessions. You can blink during your 20-20-20 breaks or when you feel your eyes starting to become dry. 
• Minimize blue light and glare: There are screen protectors you can use for your monitor to prevent glare and excess blue light. Blue light from computers and digital screens, while not as harmful to your vision, can negatively impact your circadian rhythm, inhibiting your ability to get quality sleep which is vital to a healthy life. 
• Stay hydrated and maintain a healthy diet: Staying hydrated can help with dry eyes and other eye strain symptoms as your body is operating in peak condition. There are also eye-focused nutrients you can seek out to protect your eye health for the long term, such as zinc, lutein, antioxidants, and more. 

Schedule an Appointment with an OCLI Doctor

If you think you may be experiencing digital eye strain, contact the OCLI vision team to schedule a comprehensive exam. Your doctor will review your vision history, perform a comprehensive examination to see how your eyes react under normal conditions, and test your visual acuity. Call the office today at 833-509-6254, or schedule online

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