Wellness@Work: How to reduce eye strain

By Michelle Ryan 

Taking into account computers, tablets, cell phones and televisions, consider how much of your day is spent looking at a screen. Some of it may be unavoidable, but excessive screen time can lead to computer eye strain.

That’s because your eyes work harder to view a digital screen than a printed page, according to the American Optometric Association (AOA). The letters aren’t as sharply defined, and the reflection and glare of screens create less contrast than a book or magazine.

If you notice watery eyes, tired or achy eyes, blurred vision, double vision, dry eyes, headaches, eye redness, sensitivity to bright lights, and neck and shoulder pain, too much time spent in front of screens could be the culprit.

The good news is that there are many things you can do to reduce eye strain, even if your job requires heavy screen time.

Practice the 20-20-20 rule. Every 20 minutes, take a break to look at an object 20 feet (or more) away for 20 seconds. Both the AOA and American Academy of Ophthalmology (AAO) recommend this rule as a way to reduce eye strain. Some studies also suggest it can help alleviate blurred vision, and watery or dry eyes, as well.

Incorporate other eye exercises. Another helpful eye exercise is the figure eight. To practice, focus your gaze on the floor 8 feet away. Then slowly trace a figure eight shape with your eyes for 30 seconds in one direction, then 30 seconds in the other. This can significantly reduce symptoms caused by excessive screen time.

Blink. Blinking occurs at a slower rate while staring at a digital screen. Simply taking a break to recover a normal blinking rate can help alleviate symptoms associated with eye strain. A normal blinking rate is about 17 times per minute, but it drops to 12 to 15 times per minute during computer use, which is enough to lead to damaging dryness.

Use eye drops. In addition to blinking, eye drops can prevent dryness. If you wear contact lenses or have certain eye conditions, your eye drops may help. Check the product to see if it is suitable, or consult your doctor.

Choose glasses over contacts. If possible, consider wearing glasses instead of contact lenses if you spend long periods in front of a digital screen. Contact lenses can make dry-eye symptoms worse because the thin layer of material restricts the flow of oxygen to the eye.

Use a humidifier. A room that is too dry can contribute to dry eye, as well. Using a humidifier can help increase the humidity to help alleviate dry-eye symptoms.

Reduce screen glare. Anti-glare screens can be applied to computers, phones, tablets and even eyeglasses to help prevent eye problems. When possible, opt for flat screens, as they tend to produce less glare than curved ones.

Check the screen’s location. According to the AAO, a computer screen should be placed about the length of your arm away from your eyes and adjusted so your gaze is slightly down. Viewing a screen at an inappropriate distance or angle can lead to neck or shoulder pain, as well.

Adjust the screen’s contrast and brightness. Another way to reduce screen glare is to adjust light intensity. Change your screen’s settings so it is just bright enough to read the text without straining.

Get regular eye checkups. Regular checkups can help ensure that any changes to your eyesight are addressed quickly. Uncorrected vision problems can be a major cause of strain or stress on your eyes. By taking care of underlying issues, you can potentially reduce eye strain related to heavy screen time.

If these strategies don’t help reduce symptoms associated with eye strain, then it’s time to see a doctor or have your eyes examined.

About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.

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