How to Cope with Computer Eye Strain

Eye strain is generally defined as a condition when the tension happens in the muscles that control eyes. This type of eye disorder can be caused by many things, but most often causes associated with reading, using a computer, and other doing activities that involve looking at small items such as sewing and other craft work.

image:visionoptometry.com

This time I discuss computer eye strain as there are many computer users who complain of eye strain. Looking at a computer monitor for a long time can make your eyes strained. Experienced symptoms can include:
-uncomfortable eyes
-headache
-tired eyes, sore, burning or itching eyes
-hard focused vision
-aqueous eyes
-dry eyes
-blurred or double vision
-increasing sensitivity to light

Although the strain on the eyes may cause discomfort, usually it is not very serious and will disappear once you rest your eyes. But that doesn’t mean you can tolerate it. You may not be able to reduce the amount of time to be in front of a computer at work, but you can take steps to reduce the symptoms.

Here are some things you can do to overcome eye strain due to the use of computers, compiled from various sources:
 
1.Rest your eyes
-Regularly turn away from the computer screen and focus on distant objects. For example, take a minute to look out the window. Seeing far will relaxe the muscles that focus on the eyes, it can reduce eye strain.
-Apply 20-20-20 rule of Amit Agarwal, a professional blogger:
every 20 minutes of work at the computer, you should rest your eyes at least 20 seconds to look at the object that located about 20 feet (6 meters).

2. Take a break from your computer
Don’t constantly be in front of the computer, walk away from the computer screen every certain period of time. Even the Health and Safety (Display Screen Equipment) Regulations 1992 require employee computer users to periodically take a break or alter their activity; but the regulation doesn’t explain exactly how long the break is needed and how often. Rest often and briefly (example: every two hours to rest about five minutes) is mentioned more useful than the rare and long rest.

3.Do exercises to relieve eye strain.
-Palming exercise: close eyes with the palm of the hand for about three minutes. Eyes should be tightly closed and can not see. This exercise is repeated until no longer feels tired eyes.
-Another exercise: close eyes for about nine seconds, and then this exercise is repeated until approximately twelve times. Eye exercises are generally easy to do and can be done anywhere. This exercise is believed to make the eyes to rest and shed tears for lubrication of the eye.
 

4. Using adequate lighting
Eye strain often caused by excessive sunlight coming through a window or as room lighting is too bright. Use curtains to reduce sun exposure, reduce the lighting in your room and avoid sitting under big fluorescent lights.
 

5. Reduce glare Glare reflected from the light-colored walls and shiny surfaces, as well as reflections on the computer screen that can cause eye strain. An anti-glare screen that is mounted on the monitor can help. If you wear glasses, you can try the lens with anti-reflection coating to reduce glare
says https://theeyemanoptical.com/.
 

6.Ugrade the computer screen
Changing old tube (Cathode Ray Tube) monitors to a modern LCD screen can help avoid eye strain. CRT monitor flickering that can significantly contribute to eye strain, while the LCD screen is more comfortable on the eyes and usually already have a surface anti - reflective. When choosing a new LCD screen, select the high resolution one.
 

7.Adjust monitor display settings
-The right setting of the computer screen can help reduce eye strain and fatigue. You can adjust the brightness, contrast and size of the text so that it is more comfortable to read.
-Black text on white background is the best combination for comfort reading (black on white).
-Reducing the amount of blue color on the screen can also help.
Blue light is light with shorter wavelengths are more often associated with strained eyes of the color of light with longer wavelengths, such as orange and red.

8.For easier and practical application, you can take advantage of free software such as software F.lux (https://justgetflux.com) which controls the monitor light levels automatically based on the coordinates of the location of your city. For example, I entered the location of my city Bogor and this software will adjust the light level monitor to follow the rising and setting of the sun in Bogor city coordinates.

9.Set up back your workplace
-Continuously looking down on a piece of paper and then to the monitor can contribute to eye strain. Place the paper parallel or on the side of the computer screen.
-Wrong body postur when working with computers can also cause problems. Make sure your computer and the seat is at the right height. The computer screen should be 20 to 24 inches from your eyes and the center of the screen should be 10 to 15 degrees below your eye level.

10.Wear a pair of special glasses for computer prescribed by the experts. If you wear contact lenses, consider wearing glasses while working at the computer because contact lenses can become dry and make you uncomfortable.

11.Add consumption of foods that good for eye health such as carrots, tomatoes, spinach, and broccoli as well as perform eye examinations on a regular basis to the ophthalmologist or optician.