Computer Vision Syndrome (CVS) is a condition that experts estimate that 50% to 90% of computer users experience. This can anywhere from mild to severe levels of eyestrain that greatly effects the work day. CVS has been shown in studies to decrease productivity, cause eyestrain, fatigue, and even mild depression.  Symptoms of CVS can include headaches, loss of near focus, red or tired eyes, dry eyes, blurred vision, and neck and shoulder pain.

So what can we do about it? Here are some guidelines to follow to help computer eye strain and the other common symptoms of computer vision syndrome (CVS):

Get an eye exam and maintain your eye health

This is the most important thing you can do to prevent computer vision problems. According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exam before they start working on a computer and once yearly thereafter. Be sure to tell your eye doctor how often you use a computer at work and at home and what your specific problems are while you are on the computer.

 

Proper lighting

Computer eyestrain is often caused by excessively bright direct lighting on the computer screen or work environment.  This can be from outdoor sunlight coming in through a window or from harsh interior lighting such as fluorencent lighting. For the most comfortable computer use, ambient lighting should be about half as bright as that found in most offices.  If purchasing a lamp it is best if it has brightness control or even a rheostat.

If possible, reduce the brightness of interior lighting by using fewer fluorescent tubes in overhead light fixtures or use lower intensity bulbs. If possible, position your monitor so that windows are to the side of it, instead of in front or back. Adjust window blinds to reduce the amount of sunlight entering your workstation.

Indirect lighting is the best.  Indirect lighting is light that is cast off or reflected off of another surface.  It usually works best if from the ceiling as with stand lamps and halogen lamps that shine on the ceiling.

 

Decrease glare

Glare on walls and finished surfaces as well as reflections on the computer screen can also cause computer eyestrain.  If glasses are worn or needed on the computer a high quality anti-glare lens coating such as Crizal Alize is a must.  This coating not only decreases these eye straining reflections but they also allow more light into your eyes which improves visual acuity and vision.

 

Get a better computer monitor

If you are still using a CRT monitor (Cathode Ray Tube), its time to upgrade.  The old CRT monitors use a glass screen that cause immense glare and reflection issues that are greatly decreased by the newer Liquid Crystal Display (LCD) monitors.

LCD screens are easier on the eyes and usually have an anti-reflective surface. Old-fashioned CRT screens can cause a "flicker" of images on the screen. This flicker can contribute to eyestrain 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.

Finally, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 19 inches.

 

Try to adjust the brightness and contrast of your computer screen.

For more comfortable viewing, adjust the display settings on your computer so the brightness of the screen is about the same as your work environment.

As a test, try looking 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.

Also, adjust your screen settings to make sure the contrast between the screen background and the on-screen characters is high. And make sure that the text size and color are optimized for the most comfort. Usually, black text on a white background is the best color combination. But other high-contrast, dark-on-light combinations may also be acceptable.

 

Take more frequent breaks, follow the 20-20-20 rule and BLINK!

The American Optometric Association recommends for every 20 minutes of computer work you should have a 20 second break looking an object or target at 20 feet away.  Called the 20-20-20 rule.

Blinking is very important — it rewets your eyes to keep them drying out.

Studies show that, during computer use, most people blink only about 40% as frequently as they normally do. This greatly increases the risk for dry eyes, blurred vision, eye irritation and fatigue.

Also, keep a bottle of artificial tears at your workplace and use them to moisten your eyes often during prolonged computer use. This is especially important if you wear contact lenses as contacts dry your eyes out even further.  Ask your eye doctor to recommend the best brands for your needs.

Many workers also benefit from taking several short breaks away from the desk and computer throughout the day.   It is always a good idea to stand up stretch your legs, arms, neck and shoulders this will help with any possible future back or neck problems.

 

Check your ergonomics.

Continuous refocusing between a printed page and your computer screen (as during data entry tasks), can also cause eyestrain. To improve comfort during these tasks, place the print material on a copy stand adjacent to your screen or monitor. If necessary, use a desk lamp to illuminate the print material--but make sure it doesn't shine into your eyes or onto the computer screen.

Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to a comfortable height so your feet are flat on the floor in front of you.

Adjust your seat height and computer so your screen is at least 20” or further from your eyes (the further it is away the less focusing is required) and slightly below eye level so you can view it comfortably with your head and neck in a natural position.  Your eye muscles are the strongest while looking in the down position.  The worse place you can put your screen is in the above eye level position, as these muscle are much weaker.  Try reading a book while looking up… see how long you last.

 

Computer glasses

For the most clear and comfortable vision you may benefit from having a customized eyeglasses prescription for your computer work. This is especially true if you normally wear contact lenses, that can become dry and uncomfortable during sustained computer work.

Computer glasses are also a good choice if you normally wear eyeglasses with bifocal or progressive lenses. Though these lenses provide excellent vision for most tasks, they don't provide an adequate viewing zone for prolonged computer work.

Your eye doctor can prescribe specially-designed computer eyewear to give you the best possible vision at your computer screen.  Keep in mind that computer glasses are a specific type of eyewear and typically should not be worn when driving.