How to Decrease Eye Strain From Looking at a Computer All Day

With people spending longer in front of computer screens during working hours and leisure time, eye and vision problems linked to computer use are an increasingly common complaint. Symptoms of Computer Vision Syndrome include blurred vision, dry and irritated eyes and eyestrain. Eyestrain can be made worse by glare on your computer screen, an incorrectly positioned monitor, and unsuitable reading glasses. CVS symptoms, including eyestrain, are usually temporary and can be prevented with simple adjustments.

Instructions

• 1

  Get your eyes checked regularly by a qualified optometrist. Employees should have an eye exam before starting work with computers and periodically thereafter, according to the National Institute of Occupational Safety and Health. Discuss with your eye doctor any eye problems and how long you spend each day using a computer. Glasses designed specifically for computer use may be appropriate.

• 2

  Reduce glare on your computer screen. Besides being a source of light itself, your computer screen acts as a mirror, reflecting external light sources. Remove or diminish external sources of light -- for example, by closing shades or moving desk lamps -- and minimize the effects of glare on the screen by repositioning the monitor to reflect less light, adjusting the brightness/contrast controls, fixing a glare-reducing screen or hood to your monitor, or investing in a computer screen with a flat, anti-reflective surface.

• 3

  Reposition your monitor. Your monitor should be positioned at a distance of at least 20 inches from your eyes, according to the Mayo Clinic. If you have difficulty reading text from this distance, increase the font size rather than squint or lean forward to read. The Canadian Association of Optometrists recommends positioning the screen 20 degrees below eye level for maximum eye comfort.

• 4

  Correctly position your keyboard and source materials. Keep your keyboard directly in front of the monitor rather than at an angle, so you do not need to move your head or re-focus your eyes when glancing between the keyboard and the screen. Place reading materials in a document stand next to the monitor at the same distance, angle and height as the screen.

• 5

  Take regular visual breaks. The Canadian Association of Optometrists suggests looking away from your computer screen for 20 seconds every 20 minutes and focusing your eyes on an object about 20 feet away. Alternatively, close your eyes at regular intervals to give them a break and prevent eyestrain.