How can I protect my eyesight when using computers?
My job requires long periods of computer screen use. I have good eyesight (20/15) and don't wear glasses, but I definitely notice my eyes feeling fatigued at the end of the day. Sometimes when I'm short on sleep, I have trouble focusing or see slightly blurred vision.
I want to protect my eyesight as much as possible. What are the best practices for doing so if you spend a lot of time staring at screens?
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20-20-20 Rule
Every 20 minutes of looking at the screen, look at something 20 feet away for 20 seconds. Also, try to blink a lot.
Adjusting settings
Using a larger font to read helps to reduce eye strain. Adjusting your brightness helps, usually brighter screens are better in brighter rooms, dimmer screens are better in dark rooms.
Also, try to make your computer screen lower than your eyes; more of your eye is covered by your eyelid when you look down, so there will be more lubrication and you will subconsciously blink more.
Eating
Eat foods with vitamin A, which helps with the health of your eyes. See this question for more.
The 20-20-20 Rule: Preventing Digital Eye Strain
Computer vision syndrome: a review of ocular causes and potential treatments
Assessing Computer Vision Syndrome Risk for Pilots
Eyestrain
The primary risk is what is called Computer Vision Syndrome (ref, ref, ref).
The American Optometric Association (referenced above) recommends the following changes in viewing habits to alleviate symptoms:
Some important factors in preventing or reducing the symptoms of CVS
have to do with the computer and how it is used. This includes
lighting conditions, chair comfort, location of reference materials,
position of the monitor, and the use of rest breaks.
Location of computer screen - Most people find it more comfortable to
view a computer when the eyes are looking downward. Optimally, the
computer screen should be 15 to 20 degrees below eye level (about 4 or
5 inches) as measured from the center of the screen and 20 to 28
inches from the eyes.
Reference materials - These materials should be
located above the keyboard and below the monitor. If this is not
possible, a document holder can be used beside the monitor. The goal
is to position the documents so you do not need to move your head to
look from the document to the screen.
Lighting - Position the computer
screen to avoid glare, particularly from overhead lighting or windows.
Use blinds or drapes on windows and replace the light bulbs in desk
lamps with bulbs of lower wattage.
Anti-glare screens - If there is no
way to minimize glare from light sources, consider using a screen
glare filter. These filters decrease the amount of light reflected
from the screen.
Seating position - Chairs should be comfortably
padded and conform to the body. Chair height should be adjusted so
your feet rest flat on the floor. If your chair has arms, they should
be adjusted to provide arm support while you are typing. Your wrists
shouldn't rest on the keyboard when typing.
Rest breaks - To prevent
eyestrain, try to rest your eyes when using the computer for long
periods. Rest your eyes for 15 minutes after two hours of continuous
computer use. Also, for every 20 minutes of computer viewing, look
into the distance for 20 seconds to allow your eyes a chance to
refocus.
Blinking - To minimize your chances of developing dry eye
when using a computer, make an effort to blink frequently. Blinking
keeps the front surface of your eye moist.
Regular eye examinations and proper viewing habits can help to prevent
or reduce the development of the symptoms associated with Computer
Vision Syndrome.
Also, from WebMD:
Tweak your computer settings. You don't have to live with the factory-installed settings on your computer if you're uncomfortable. Adjust the brightness, contrast, and font size until you find the best settings for your vision.
Gunnar glasses: Studies have shown some short term relief but generally no evidence has yet surfaced to support benefits of these glasses for long term health.
You can also use f.lux, it is a software that adjusts automatically and according to your location the brightness and contrast of your monitor. It lowers UV light during day, and lowers IR light during night.
The health of your eyesight when using computer it really depends what kind of screen you're using and many other factors (DNA, diet, etc.), but in general, modern monitors (such as LCD, LED-backlit, white-LED, OLED) does nothing to the health of your eyes, unless you're still using CRT monitor. The bigger issue is rather neck and back if you don't site properly.
Remember, if you feel your eyes are not comfortable, you may adjust the brightness and contrast of your screen.
If you're using computer for too long, it's completely normal that your eyes would be tired and it really depends on the person (professionals can spent 8-12 everyday for years and their eyesight is perfect, for other 1h is enough).
In this case, you simply need a rest. It's usually advice to do short breaks and take a fresh air. You may also consider to train your eye muscles as a number of ophthalmologists believe that an exercise programme based on something called the Bates Method may keep eyes in better shape.
See: Can you really train your eyes to see better? where we can read:
Some of the principles of the Bates Method are already accepted by mainstream eye care.
More information about older monitors:
CRT
If you're using CRT most people experience mild discomfort unless the refresh rate is set to 72 Hz or higher. A rate of 100 Hz is comfortable at almost any size. It's usually advice to have a screen protector. However CRT are long lost technologies and this doesn't apply anymore to LCD monitors.
There are some options you have to reduce eye strain.
You can get an anti glare cover for your monitor
You can also adjust lighting of your work area (not always possible)
by lowering internal lighting and blocking external lighting.
You can adjust the setting of your monitor to make the brightness
similar to your surroundings which will help with strain
You can blink more often to keep your eyes from drying out You can
take breaks both by leaving your computer or by moving your eyes
around the room/desk and avoiding your computer every once in a
while.
You can set up your desk to make sure printed material is in easy eye
reach and lighted similarly
You can look into getting specialized gaming/computer glasses which
are designed to reduce eye strain and fatigue
www.allaboutvision.com/cvs/irritated.htm
The Vision Council, which represents the manufacturers and suppliers of the optical industry, suggests the following tips to prevent and lessen digital eye strain:
Adjust the brightness of your device. Consider changing your background color from bright white to cool gray.
Attach a glare reduction filter to your computer screen.
Frequently dust and wipe digital screens to help reduce glare.
Adjust your screen so that it is directly in front of your face and slightly below eye level. Do not tilt a computer
monitor.
Position yourself or your device so there is sufficient distance between your eyes and the screen.
Lessen the amount of overhead and surrounding light that is competing with your device’s screen.
When using a computer, first sit in your chair and extend your arm. Your palm should rest comfortably on the
monitor (as if you’re high-fiving the screen).
Keep handheld devices a safe distance from your eyes and just below eye level.
Increase text size to better define the content on your screen. Use the settings control to make adjustments that
feel comfortable to your eyes.
Remind yourself to blink more often. Staring at a digital screen can affect the number of times you blink, causing
eyes to dry.
Take a 20-20-20 break: Every 20 minutes, take a 20-second break and look at something 20 feet away.
Parents should limit the amount of screen time for children, and reduce their screen time in front of children so as
to set healthy standards in the home.
Blink. Breathe. Break.
Also check the following image as a guidance:
Source: Digiteyezed - The daily impack of digital screens on the eye health of Americans
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