With all the time we spend in front of our computer monitors these days, we don't realize how much strain we put on our eyes and how simple it can be to keep our eye muscles happy.
Unless you are nearsighted in the exact degree that matches the distance of your computer, your focusing muscles are working when you look up close without additional correction. Eyes were made to focus, but not for hours at a time as most of us are doing, both at work, then once we get home, too.
Signs and Symptoms of Eyestrain:
- Soreness - eyes, neck, headache
- Irritation - burning, itching, watery eyes
- Blurred vision - delayed focus when shifting your gaze between objects, after-images, blurred objects or edges, sensitivity to light
Relief:
- Take eye breaks! We shouldn't be slouched over staring at one distance for more than 20 minutes at a time. Follow the 20/20/20 rule: Every 20 minutes, look at least 20 feet away for 20 seconds. This allows the focusing muscles to relax.
- Take full body breaks! Your mind and body deserve and need a break, too. Try to stand up and walk around then close your eyes for a few minutes every hour. Here's a relaxing exercise from the mayoclinic website: Place your elbows on your desk, palms facing up; let your weight fall forward and your head fall into your hands; position your head so that your eyebrows rest on the base of your palms with your fingers extended toward your forehead. Close your eyes and take a deep breath through your nose; hold it for 4 seconds, then exhale. Continue for 15 to 30 seconds. Do this several times a day.
- Blink! When we concentrate and stare, we tend not to blink as much. The average person should blink about 12 times a minute. Without a fresh, full tear layer, eyes sting, feel scratchy, and get red. If eyes still feel dry, use preservative-free artificial tears every hour or so, before symptoms begin, to refresh your eyes and prevent the irritation from beginning, when some damage has already been done.
- Wear computer glasses! Using the right prescription strength for the computer distance can relieve your muscles. These glasses or adjusted for that particular distance and would need to be removed to see across the room. Anti-glare coatings can be applied to reduce glare from the monitor.
- Optimize your environment! Keep the top of your screen at eye level or below so you look slightly downward at the monitor. This can help prevent sore neck. Keep your keyboard and reading material directly in front or adjacent to your monitor to reduce the need to adjust focus. Use plenty of light and direct it to reduce glare. Check for glare with your monitor off. The worst glare usually comes from light directly above or behind you. Wipe the dust off your screen regularly and consider using a glare-reducing screen.
