Combating Computer Eyestrain

By Bonnie Boots

A few years ago, when I was learning digital graphic design, I began having such serious eye trouble that I feared I might have to put computer work behind me. My eyes were constantly red and sore and my vision had become hazy. I kept leaning closer to the monitor to see better, which was making me hunch my shoulders and arch my spine. My back was killing me, and I was growing increasingly sensitive to the bright light of my screen.

I went to an ophthalmologist for a complete exam. He assured me I had 20/20 vision and said he found no medical reason for the problems I was having. "Maybe you should stay away from computers," he said. "It's probably too much strain for fifty year old eyes."

That is not what someone running a digital business wants to hear. I left the exam room depressed and fearful. But as I passed the reception area, I heard a woman say of her nearby son, "His eyes are always watering. I blame it on the computer."

I stopped and spoke with her. "He's always rubbing his eyes. You can see how red they are. And they water constantly," she said. "I blame those darn video games. Every minute he's not in school, he's playing on the computer."

I asked how old his eyes were. She gave me a funny look. "Same as the rest of him,' she said. "Ten."

Freed from the notion that the cause of my problem was the age of my eyes, I went home to my computer and searched the internet for "computer + eyestrain." What I found was thousands of links related to CVS, the acronym for computer vision syndrome.

CVS is a diagnostic term covering a wide range of stubborn, persistent eyestrain symptoms including:
*dry, sore, tired, burning or itching eyes
*watery eyes
*blurry or double vision
*slowness in changing focus between your monitor screen and  paper documents
*increased sensitivity to light
*And because eyestrain causes people to squirm and shift to see their monitor, the diagnosis even includes headache and neckache.

Computer eyestrain is so common it ranks as the number 2 health complaint among office workers. The National Institute for Occupational Safety and Health reported that 75% of computer users surveyed suffered from "occasional aching or burning eyes at work," while another "39% reported blurred vision."

And it's not, as the ophthalmologist told me, related to age. With more and more children glued to computer screens for school and play, the number of kids complaining of eyestrain is on the rise.

Although computer eye strain has not been shown to have serious or long-term health consequences, the discomfort can lead to lost productivity, which can have serious consequences for self-employed people.

Once I knew the problem was not in me but in how I used my computer, I was able to make a few changes that removed the source of irritation and got me back to full-time digital work in just a few days. Herewith, my list of 20 remedies for conquering computer eyestrain:


1) Try amber-tint glasses. I'm placing this at Number 1 because the effect, for me, was profound and immediate. As soon as I put on amber glasses with a slight magnification, my eyes stopped watering and I could see clearly. I'm still amazed that the ophthalmologist had not recommended this simple solution.

If you wear prescription glasses, ask your optical shop about having an amber tint applied. Although tinting is best done when you order a new pair of glasses, it is possible to apply it after purchase. If you don't wear prescription glasses, look for plain glass lenses with an amber tint.

Glasses especially made for computer use are available which have an amber tint, no magnification and are anti-glare for around $100. Glasses made for computer users may be made with a special prismatic lens that improves vision. They are also tinted to reduce glare and UV radiation.

I opted for non-prescription, plain glass reading glasses with a magnification of 110X and an amber tint, which I found on eBay for $8 a pair. Why amber tint? Amber reduces eyestrain by reducing glare and UV radiation and by increasing the eye's perception of contrast between light and dark colors.

2) The second most important step I took toward improving my vision was to throw out my old CRT monitor, the lumbering big box of the monitor world, and buy a new monitor with an LCD display. LCD displays have a higher quality display that's easier to see and causes less eyestrain. By shopping for a sale, I paid $100 for a good-quality, 19-inch LCD monitor.


3) Learn to set your monitor's graphic display for your comfort. I'm amazed at how many people use a monitor right out of the box and never think to customize the display for optimal viewing. It's not difficult to do and it can make a world of difference. Many people find they only nee to adjust their desktop monitor once, but if you work on a laptop you may even want to adjust your display frequently I response to changing lighting conditions.

If you don't have the booklet that came with your monitor, go online and find the manufacturers web site. They will usually offer a PDF with instructions on how to set your monitor.

If you use the Windows XP operating system, turn on Clear Type. Clear Type improves the readability of fonts in Windows XP so you can see better with reduced eyestrain. ClearType is a function of windows XP which, in many cases, is not turned on when you buy a computer. Microsoft provides easy, step-by-step instructions for turning on ClearType right here:
"http://www.microsoft.com/typography/cleartype/tuner/Step1.aspx"


Once I got an LCD monitor with a higher refresh rate, turned on ClearType and started wearing amber-tint glasses while on the computer, all my eye problems disappeared. Bt I still pay attention to these healthy practices to reduce eyestrain:

4) Check your lighting. Your monitor provides its own lighting, so you only need to provide adequate indirect lighting to your keyboard. Overhead fluorescent lights or lights that shine at you from behind your monitor can cause eyestrain. Task lamps to either side are a better choice, especially if they are equipped with natural-light bulbs. Use a dimmer switch to slightly bright overhead lights. If bright light shines from a window, adjust the blinds so it doesn't shine directly on your monitor screen. Conversely, don't work in the dark. The contrast between dark room and bright monitor makes your eyes work harder.

5) Give your eyes frequent breaks from starring at the computer screen. Switch back and forth from paper work to computer work. If you work on a computer all, day, don't spend your lunch break playing computer games. Stand up and move around for a few minutes. At the very least, close your eyes and give them a five-minute rest several times throughout the day.

6) Position your monitor directly in front of you, about 20 to 28 inches from your eyes. A good way to judge this is to keep your monitor about arms length from your eyes. Your head-on gaze should meet the top edge of the monitor to avoid neck and back strain.

7) Clean your computer screen frequently, following manufacturers directions. (LCD's need different care than CRT's.) A smudged or dusty screen cuts down on contrast, making text harder to read.

8)Make sure your prescription eyewear is right for you. If you wear eyeglasses or contact lenses, make sure the correction is right for computer work. If you wear bifocals or trifocals, be aware that you probably tilt your head back so you can see through the lower portion of your lenses. Ask your ophthalmologist about prescription glasses designed for computer work. He may suggest two pair of glasses-- one for computer work, one for regular wear.

9) Take short, frequent brakes to focus your eyes on something other than a computer screen.

10) If you have the freedom of a laptop, change your work location frequently. Move to another desk, another chair, go outside or to a coffee shop.

11) Blink! Studies show that people blink less than normal when working on a computer. This can lead to dry eyes. Make a conscious effort to lubricate your eyes by blinking more often.

12) Refresh your eyes with eye drops. Solutions know as "artificial tears" are available over the counter and are very effective at relieving dry eyes.

13) Exercise your eyes. Hold a finger a few inches in front of your face, and then focus on that finger as you slowly move it away. Now focus on something far in the distance and then bring your focus back to the finger. Keeping your focus on the finger, slowly bring it back toward your face. Repeat this exercise three times, several times a day.
8. Relax. The physical stress of working at a poorly designed workstation combined with the emotional stress of work can cause muscle tension that affects vision. Practice easing muscle tension throughout the day by spending a few minutes taking deep, calming breaths. Stretching your entire body also helps release muscle tension.

14) If you've used these suggestions and still have eyestrain, get an eye exam. Describe your work center to the optometrist so he or she can make suggestions for correcting potential problems that could be contributing to your discomfort.


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