Eye fatigue and strain when using a computer is a common problem that affects many individuals who spend extended hours in front of a screen.

The effects of eye fatigue and strain can result in headaches, dry eyes, blurred vision, and neck and shoulder pain. In this article, we will discuss several tips to help prevent eye fatigue and strain when using a computer.

Tip 1: Ensure Proper Lighting

Proper lighting is essential when using a computer as it avoids glare and reduces eye strain. It is advisable to place the computer screen facing away from a window to eliminate the risk of any reflection on the screen.

Overhead lighting also plays a critical role in the amount of screen glare produced. Hence it is recommended to have low light levels in the room and not have bright overhead lighting.

Tip 2: Proper Screen Positioning

The user’s eye-to-screen orientation and distances plays an essential role in reducing eye fatigue and strain. It is advisable to position the screen at or slightly below the level of your eyes.

This reduces their upper eyelids’ separation and, consequently, reducing dryness of the eyes. Besides, it is advisable to position the screen at an arm’s length from the user, with the top edge of the screen slightly below the user’s eye level.

Tip 3: Reduce Computer Screen Glare

Computer screens have a bright white light, which can lead to glare reflecting into the user’s eyes. Glare causes squinting, fatigue, and visual discomfort, resulting in headaches and eye strain.

To minimize screen glare, it is advisable to use an anti-glare cover or a glare reduction filter. The user may also invest in computer glasses specifically designed to reduce glare.

Tip 4: Blink Frequently

Blinking plays a crucial role in keeping the eyes’ surfaces clean and moist. A person typically blinks 10 to 15 times per minute, but when using a computer, the rate of blinking decreases significantly, making the eyes dry out.

Hence it is essential to remember to blink more often and avoid staring at the screen for extended periods without taking a break.

Tip 5: Take Breaks Regularly

It is crucial to take regular breaks to rest the eyes. By taking a break and looking away from the computer screen, the eyes get some relief from focusing on a screen’s bright pixels.

Most ophthalmologists recommend that computer users should take a break every 20 minutes to look at a distant object 20 feet away for 20 seconds. This practice will help reduce eye fatigue and strain.

Tip 6: Increase Font Size

Reducing the font size may lead to eye strain, squinting, or referred fatigue. Increasing screen font size increases the text clarity and reading comfort, reducing the strain on the eyes.

It is advisable to magnify small fonts on the screen to increase visibility, resulting in less visual fatigue.

Tip 7: Adjusting Color Temperature

The computer screen’s color temperature either adds a cold blue or warm orange tinge to the screen. The blue light has been known to delay melatonin release and affect a person’s sleep.

Hence it is advisable to reduce the blue light from the computer screen in the evening or night hours, making it easier to fall asleep. Various adjustment options and applications, such as F.lux, can help reduce blue light emission, improving sleep and reducing eye strain.

Tip 8: Eye Exercises

Performing simple eye exercises can help reduce eye fatigue and improve eye health. Eye exercises involve focusing on different distances and moving the eyes in different directions to improve eye movement and coordination.

Some of the exercises include rolling the eyes in different directions, focusing on near and far sight, and massaging the eyelids.

Tip 9: Adjust Computer Settings

Adjusting the computer screen resolution, brightness, and contrast can help reduce eye fatigue and strain. A lower resolution causes the images and icons to have jagged edges and blur, which individuals strain to see.

It is advisable to choose a higher resolution to achieve a clear and smooth display. Adjusting the brightness to a comfortable level lowers eye strain. Additionally, adjusting the contrast improves visual comfort and readability, which, in turn, lowers squinting and eye strain.

Tip 10: Visit An Eye Specialist

Individuals who experience eye fatigue and strain when using a computer regularly should seek professional advice from an optometrist or ophthalmologist. The eye specialist can detect any underlying problems and recommend appropriate treatment.

Some of the most common treatments include prescription glasses specifically designed for computer use, lubricating eye drops, and artificial tears.