We are amidst the fourth industrial revolution, which is driven by digital technologies. Spending long hours each day in front of screens is a norm. The screen could be that of a laptop, desktop, tablet, or smartphone. Among other health issues, this prolonged exposure to screens has been leading a lot of us (almost 97% of the global population) to a group of eye and vision-related problems, collectively known as – Computer Vision Syndrome (CVS), also referred to as Digital Eye Strain.
What Causes Computer Vision Syndrome?
CVS occurs when you focus on a digital screen for long periods without taking adequate breaks. What makes digital screens different from printed text is that screens have glare, flicker, and less contrast, which makes it harder to focus. Here are the common causes of CVS:
- Poor lighting
- Not maintaining the right distance between eyes and the screen
- Incorrect posture
- Uncorrected vision problems
What are Common Computer Vision Syndrome Symptoms?
Computer vision syndrome or computer eye strain, can result in specific problems, such as:
- Eye strain or fatigue
- Dry eyes
- Blurred or double vision
- Headaches
- Sensitivity to bright lights
- Discomfort keeping eyes open
- Itching, redness, or excessive watering in eyes
- Neck and shoulder pain
- Difficulty refocusing (far to near & vice-versa)
These symptoms may worsen after long hours of screen use. And they usually improve with rest.
Computer Vision Syndrome Treatment: What are Ways to Prevent and Manage CVS?
1. Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps relax the eye muscles and reduces tiredness in eyes. It is good to take regular breaks from the screen – 15 minutes every 2 hours.
2. Blink More Often
We tend to blink less frequently (than what is required) while using screens, leading to dry eyes. Be mindful that you blink your eyes more frequently. This will help keep them moist.
3. Adjust Lighting and Glare
Use anti-glare screens or spectacles. Ensure proper lighting in your surroundings to keep contrast at comfortable levels.
4. Optimize Screen Settings
Don’t struggle with too small fonts. Increase font size to at least size 12 or what you find easily readable. Also, you should adjust contrast and brightness to comfortable levels. Also, you could try adjusting your settings so that you read dark print against a light background.
5. Maintain Proper Posture and Distance
Position your screen at the right distance (20-28 inches from eyes). The monitor should preferably be slightly below eye level. Tilt the top of the screen back at the right angle (10-20°) to reduce reflections. Use an ergonomic chair to support your back and neck.
6. Use Artificial Tears
Try using lubricating eye drops to keep your eyes moist. Several types of lubricating eye drops are easily available over-the-counter (OTC) that may help you get relief from dry eye symptoms.
7. Get Regular Eye Checkups
Have your eyes examined once a year to ensure your eyeglass prescription is up to date. It will also help identify any other eye issues, should you have any related to screen or otherwise.
Final Thoughts
Computer Vision Syndrome is becoming increasingly common, but the good news is that it is highly preventable. With mindful screen habits, posture adjustments, and regular eye care, you can protect your eyes from digital strain and continue to work more comfortably on your screens each day.
