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Computer usage can impact your vision
There are different treatments to address eye strain caused by many hours of staring at the computer.
For most people our day to day work involves sitting in front of a computer screen.
Modern technology has changed how we work and interact with each other, but have you ever wondered what effects these computers have on your health?
Currently, there is ongoing research being done and though no firm conclusions have been reached there is one aspect that has been confirmed – prolonged computer use has a direct effect on our eyes and vision.
This is known as Computer Vision Syndrome.
The causes
Various things lead to the syndrome that can impair once work. These include:
Glare from the computer screen: This is an unwanted reflection on the computer screen from the environment. There are screen filters that can be used to reduce the glare.
Poor working posture: Most people use inappropriate chairs or sometimes work in bed which leads to poor posture.
Poor room lighting: Most computers are placed with the monitor facing the window. This leads to a lot of glare due to daylight reflecting off the computer screen. In addition, most offices are constantly using overhead artificial light (usually fluorescent) which contributes to glare.
Inappropriate viewing distance: Most of us place our computers either too close or too far from our eyes.
Uncorrected vision problems: A lot of people strain when using the computer because they are either long or short sighted but do not wear corrective lenses.
Treatment
There are different treatments to address Computer Vision Syndrome all depending on the main cause. One of the key things to do is get an eye check-up.
Everyone needs to go for regular check-ups, more so if you are over the age of 40 years. This is because as your eyes age, they slowly lose the ability to adjust from focusing on near objects to focusing on distant objects.
If you currently wear glasses or contact lenses, ensure your prescription is always appropriate.
Correct the lighting problems: Place your computer facing away from the window and use blinds or shades to block out excess natural light. Preferably avoid use of overhead fluorescent bulbs and opt for lower voltage bulbs with ‘softer light’.
To check if your computer has unwanted glare, switch it off and look at the monitor. Any reflections or images seen on the screen are signs of glare. Adjust your computer monitor and surrounding movable light sources until the reflection disappears.
Change how you sit: Ideally, chairs should be well cushioned with good back support. Adjust the height of your chair so that your feet rest flat on the floor when seated. If your seat has arms, adjust them to provide you with good support of your forearm (area below the elbow) whilst you are typing. Ensure your head and neck are upright and do not lean forward or backwards when working on your computer.
Proper computer position: Your computer screen should be below eye level and about 20-28 inches away from your face.
Proper document position: Reading material should be at the same level and distance as your monitor. If need be, buy a document holder that will allow for you to achieve this position. This prevents movement of your eyes up and down as you input data from your document to your computer.
Adjust computer settings: Instead of sticking with pre-installed computer setting, adjust the brightness, contrast and font size until you find those that are most suitable for your individual needs.
When reading small text, do not move closer to the screen, adjust the font until you can read it comfortably.
Clean your monitor: Dust particles on your screen can contribute to glare.
Upgrade your monitor: Ensure your desktop has a Liquid Crystal Display (LCD) — like what is found on most laptops. LCDs tend to have fewer flickers than the older Cathode Ray Tube (CRT) monitors.
Breaks: Ideally, you should take a 20 second break every 20 minutes. This may not always be easy to remember, especially when you are very busy. It is thus easier to make it a general habit to constantly look around your room even if it is every five to 10 minutes. With time, it will become a habit and you will find your eyes will get less strain. In addition, take at least a 15 minute break every two hours. During this break, get out of your work station, stretch your arms, legs, neck and shoulders and walk away from your desk. If possible, walk outside and get some ‘fresh air’ as well.
Computer reading glasses: These are special spectacles that are designed to block out the glare from the computer screen. If you have underlying vision problems such as short or long-sightedness, these glasses can be modified to your prescription.
Anti-glare computer screens: These are commercially available shields placed in front of the computer monitor to block out any unwanted glare. They also block out any artificial light that may be in your surroundings.
Wall colour: Shiny white walls are also a source of glare. If possible, areas where you are using the computer should have matted dark wall colours. If not possible, use the anti-glare computer screens.
Blink: Make a deliberate effort to blink more often. This prevents the development of dry irritated eyes. If you feel your eyes drying as you work on the computer, take 10 slow blinks, each lasting 5 to 10 seconds. This helps re-moisturise your eyes. In very severe cases of dry eyes, talk to your eye doctor about a special moisturising eye drops.
Mini-facial massage: At least once a day, massage the muscles of your face around the eyes, forehead, temple and the area around your eyelids.
Remember, computer vision syndrome can also affect children who spend long hours watching TV from close range, playing video games, or using the computer. It is crucial to have your child’s eyes checked regularly.
