Cranky with a headache? Check out 10 tips to avoid Computer Vision Syndrome
We all know that
sitting in front of a computer all day long isn’t healthy. It causes headaches,
blurry vision and makes us tired, cranky and sometimes, fat.
For those of you
who don’t spend hours a day on WebMD, you might not know that there’s a
technical term for your ailment. According to Wikipedia, “computer vision
syndrome (CVS) is a temporary condition resulting from focusing the eyes on a
computer display for protracted, uninterrupted periods of time. Some symptoms
of the Computer Vision Syndrome include headaches, blurred vision, neck pain,
redness in the eyes, fatigue, eye strain, dry eyes, irritated eyes, double
vision, polyopia, and difficulty refocusing the eyes.”
We caught up with
Dr. Jeffrey R. Anshel, an optometrist nationally recognized for his expertise
as a computer vision specialist. Anshel has extensively studied Computer Vision
Syndrome, electronics and their impact on the eyes and is the author of several
books about healthier eyes and visual ergonomics in the workplace.
Through his latest venture, Corporate Vision
Consulting, he addresses the high-stress area of vision demands in relation to
working with visual displays and counsels on how to avoid eye and vision
problems for those who work frequently with computers. We asked Anshel for 10
tips to help the rest of us avoid the dreaded CVS! With all seriousness, give
this list a read and you’ll be feeling less cranky and stressed in no time.
1. Move your
computer monitor away from the window
Extraneous light, or glare, is the greatest
source of eyestrain for computer users. No matter where your computer screen is
relative to a window, adjustable shades, curtains or blinds should be used to
effectively control light throughout the day. Avoid facing an un-shaded window,
as the difference in brightness between the screen and the outdoors may cause
eye stress and discomfort. Consider an anti-glare screen to further reduce
reflections.
2. Adjust
your monitor height
For maximum eye comfort, place the center of
the screen five to nine inches below your horizontal line of sight. You should
be looking just over the top of the monitor in your straight-ahead gaze.
3. Check
your contacts
Studies show that when looking at a computer
or digital screen, people spend more time concentrating and blink less
frequently (up to three times less than normal). Long periods of non-blinking
can cause the surface of your eyes and contact lenses to dry out, which can
lead to discomfort and loss of visual clarity. Talk to an eye care professional
about lenses that provide wearers with increased moisture all day.
4. Adjust
your computer display
Modifying your monitor display settings can
help reduce eye strain and fatigue. Alter the brightness of your display so it
is the same as the brightness of your surrounding workstation. When reading
long documents, modify them so they you are reviewing black print on a white
background. We highly recommend Evernote’s Clearly Extension to improve online
reading.
5. Take
breaks
The eyes are not meant for seeing at a close
distance for hours at a time without a break. Follow the 20/20/20 rule: Take a
20-second break every 20 minutes. Focus your eyes on points at least 20 feet
from your computer. Keep your eyes moving while looking at objects at various
distances. Tune into the Computer Vision episode of Healthy Vision™ with Dr.
Val Jones at www.blogtalkradio.com/healthyvision for additional “break” tips.
(4 years ago, I wrote a post on the best exercises to do at your desk, haha,
and yes it’s still relevant.)
6. Adjust
your monitor distance
If you can touch the screen when you sit back
in your chair, the monitor is too close. Use the “One Third Rule.” With your
monitor on, displaying a typical document or email you use every day, move back
from the screen until it just starts to become blurred. Measure this distance
and divide by three; your monitor should be placed at that distance.
7. See your
eye care professional
For those who work in front of a computer or
digital screen all day long, annual eye exams are a must. If at any time you
experience any vision problems or discomfort, talk to your eye care
professional.
8. Use
proper lighting indoors
Avoid working under overhead fluorescent
lights if possible. Choose floor or desk lamps instead that provide indirect
lighting. Do the mirror test: Take a pocket mirror and put it on your computer
screen. If you see a light bulb or other bright source of light behind you, you
need to reposition your monitor to reduce the glare.
9. Hold
digital devices farther away
There have been several studies that show
that people hold digital material closer than they would if they were looking
at printed materials, like a newspaper. The closer you hold something to your
eyes, the more stress you put on them. Make a conscious effort to hold digital
devices like your smart phone, farther away from your eyes than normal; adjust
the settings if needed to enable larger print.
10. Affix
paper documents so they are in line with your monitor
Many people tend to situate their work so
that they are constantly looking off to one side or flat on the table next to
the screen. This requires frequently eye, head and/or torso movement to look
back and forth. Affix a spring-loaded document holder to your monitor, so that
the eyes can focus and converge in their normal plane of motion (i.e. down and
in).
