When we are feeling tired and rundown, our eyes will let us know. They’ll start to quiver, itch or ache, alerting us that all is not well. Should we be surprised? Considering the length of time we spend glued to tech devices, squinting at tiny screens, is it any wonder our eyes sometimes say, “enough!”
Luckily, there are plenty of ways to prevent eye strain. Whether it’s taking regular computer breaks or wearing glasses instead of contact lenses, it doesn’t take much to give our eyes some TLC. Here at Optilase, we’re looking easy ways to provide relief.
1. Get a comprehensive eye exam.
Having a routine comprehensive eye exam every year is the most important thing you can do to prevent or treat computer vision problems. During your exam, be sure to tell your eye doctor how often you use a computer and digital devices at work and at home.
Measure how far your eyes are from your screen when you sit at your computer and bring this measurement to your exam so your eye doctor can test your eyes at that specific working distance.
2. Use proper lighting
Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient lighting should be about half as bright as that typically found in most offices.
Eliminate exterior light by closing drapes, shades, or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes or use lower intensity bulbs and tubes.
Also, if possible, position your computer screen so windows are to the side, instead of in front or behind it.
Many computer users find their eyes feel better if they can avoid working under overhead fluorescent lights. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect "soft white" LED lighting instead.
Sometimes switching to "full spectrum" fluorescent lighting that more closely approximates the light spectrum emitted by sunlight can be more comforting for computer work than regular fluorescent tubes. But even full spectrum lighting can cause discomfort if it's too bright.
Try reducing the number of fluorescent tubes installed above your computer workspace if you are bothered by overhead lighting.
3. Minimise glare
Glare from light reflecting off walls and finished surfaces, as well as reflections on your computer screen also can cause computer eye strain. Consider installing an anti-glare screen on your display and, if possible, paint bright white walls a darker color with a matte finish.
If you wear glasses, purchase lenses with anti-reflective (AR) coating. AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses.
4. Upgrade your display
If you have not already done so, replace your old tube-style monitor (called a cathode ray tube or CRT) with a flat-panel LED (light-emitting diode) screen with an anti-reflective surface.
Old-fashioned CRT screens can cause a noticeable "flicker" of images, which is a major cause of computer eye strain. Even if this flicker is imperceptible, it still can contribute to eye strain and fatigue during computer work.
When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the "dot pitch" of the display. Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of .28 mm or smaller.
Also, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 19 inches.
5. Adjust your computer display settings
Adjusting the display settings of your computer can help reduce eye strain and fatigue. Generally, these adjustments are beneficial:
• Brightness: Adjust the brightness of the display so it's approximately the same as the brightness of your surrounding workstation. As a test, look at the white background of this Web page. If it looks like a light source, it's too bright. If it seems dull and gray, it may be too dark.
• Text size and contrast: Adjust the text size and contrast for comfort, especially when reading or composing long documents. Usually, black print on a white background is the best combination for comfort.
• Color temperature: This is a technical term used to describe the spectrum of visible light emitted by a color display. Blue light is short-wavelength visible light that is associated with more eye strain than longer wavelength hues, such as orange and red. Reducing the color temperature of your display lowers the amount of blue light emitted by a color display for better long-term viewing comfort.
6. Blink more often
Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation.
When staring at a screen, people blink less frequently — only about one-third as often as they normally do — and many blinks performed during computer work are only partial lid closures, according to studies.
Tears coating the eye evaporate more rapidly during long non-blinking phases and this can cause dry eyes. Also, the air in many office environments is dry, which can increase how quickly your tears evaporate, placing you at greater risk for dry eye problems.
If you experience dry eye symptoms, ask your eye doctor about artificial tears for use during the day.
By the way, don't confuse lubricating eye drops with the drops formulated to "get the red out." The latter can indeed make your eyes look better — they contain ingredients that reduce the size of blood vessels on the surface of your eyes to "whiten" them. But they are not necessarily formulated to reduce dryness and irritation.
To reduce your risk of dry eyes during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help rewet your eyes.
7. Exercise your eyes.
Another cause of computer eye strain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Some eye doctors call this the "20-20-20 rule." Looking far away relaxes the focusing muscle inside the eye to reduce fatigue.
Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times. This exercise reduces the risk of your eyes' focusing ability to "lock up" (a condition called accommodative spasm) after prolonged computer work.
Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.
8. Take frequent breaks
To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent screen breaks during your work day (at least one 10-minute break every hour).
During these breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue.
9. Modify your workstation
If you need to look back and forth between a printed page and your computer screen, place the written pages on a copy stand adjacent to your screen.
Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn't shine into your eyes or onto your computer screen.
Poor posture also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height so your feet rest comfortably on the floor.
Position your computer screen so it's 20 to 24 inches from your eyes. The center of your screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.
I could not rate high enough, consultation was extremely informative and the staff were amazing, very friendly and answered all my questions with ease.
I had a wonderful experience in Optilase in Ely Place, the staff were so kind and helpful and made me feel really comfortable. Would absolutely recommend
Couldn't rate Optilase high enough. I had Lens Replacement Surgery. My experience from the first phone call to the procedure itself and the aftercare was fantastic. All of the staff from the call centre to the staff in Carrickmines and the theatre were so helpful and friendly. Would definitely recommend .
I had my PRK done on both eyes , and im happy with the result. The post operation pain was extreme but it settled down after 4 days. Now i feel great after 2 weeks post operation no complications what so ever , other than blurry vision now and then, but its improving every day
Got LASIK in Ely Place only yesterday and officially had 20/20 vision just 24 hours later! Cannot recommend Optilase enough from my initial consultation with Aisling in Athlone to my trips to Carrickmines and Ely Place. The staff really look after you from the moment you walk in the door and make you feel so at ease from start to finish - 10 out of 10 experience!
I highly recommend this place, reliable information and care, full professionalism.
LASIK was so easy and pain free. It’s one week post surgery and my eye sight is wonderful. I couldn’t recommend enough.
I no longer need glasses,absolutely life changing.Great aftercare,lovely staff.
I have been wearing glasses for over 20 years. I always hated wearing contact lenses and I got to a time in my life that I needed a change. A friend recommended optilase, I went for the free consultation and the person that did all the exams was really nice and I felt safe and confident enough to go ahead, I was recommended the PRK. I Put on a piece of paper how much I spent and would still spend on glasses for the next 10 years, and the surgery was for sure cheaper than that. My prescription was very high, both eyes, myopia and astigmatism Optilase provided all the information I needed, in clear manner. And they always made clear that there was nothing wrong with my eyes, it was my own choice to go for the surgery. The day of the surgery I was a bit nervous, who wouldn't? But then, from the reception to the surgeon, they were all so nice and welcoming. Hernandez performed the procedure, lovely surgeon, again all information was provided the way it should. I was instructed in what I should and should not do. The actual procedure took less than 15min, I felt nothing, no discomfort or anything. The whole process is very well done by the team, if I remember well around 3 people supporting the surgery plus one other girl providing pos surgery instructions. Right after the procedure I could already see much better than before without glasses! I couldn't believe it, I cried, thanked everyone and left the clinic knowing that I made the best choice. The recovery for PRK is a bit longer, I stayed for 2 full days no phones, or any screens. In the dark. If you have a little one, I would recommend to have someone minding them, as you are very limited in what you can do for the day of and day after surgery. It is hard to open the eyes, the second day after surgery was the toughest, I thought all went wrong as the vision got worst, but again I was advised it could happen. Note that this was my experience and could be different for other people. The 3rd day I felt nothing and could see much better already. Light sensitivity was very high, and still, 6 days after surgery, but nothing that a sun glasses would not help. My vision still blurred, but I need no glasses to see, my eyes feel dry sometimes, but the eye drops provided helps with it and and am very happy with the results already, even knowing it takes a bit longer to fully recover the vision. I'm back to work (screen at 200% to make sure I dont force my eyes too much) and I have had no headaches or anything, which I would have all the time looking at screens for most of my day. I cannot recommend Optilase enough, they are amazing! If you want to do something for your self and want a place you can trust, go for it, choose Optilase. Thanks to the whole team for one of the best things I did for my self!
Great experience all tound from start to finish. Every step explained in great detail. Eyesight was better than 20/20 the next day. Would highly recommend using optilase for laser eye surgery
Surgeon was great! Talked me through everything as the surgery was happening. Bit of discomfort during surgery and very painful for 2-3 hrs after but put more drops in and took a nap and then completely fine after. Colette for my consultation and post op was so friendly and helpful. Overall, great experience.
I highly recommend Optilase for laser eye surgery. The process from the initial consultation to the post surgery check ups was quite smooth and professional. The staff working at the clinic was very knowledgeable, professional, and friendly. The surgery was over in minutes and I didn't feel any pain. The doctor kept an open communication with me during the surgery what made a big difference.