Tips for Computer Eye Strain Relief. By Gary Heiting, OD, and Larry K. Wan, ODSee also. Computer vision syndrome FAQ . Studies show that eye strain and other bothersome visual symptoms occur in 5. ExerciseSoftware.com is an online exercise programming application for professionals who need to prescribe quality. Advanced Exercise Program Customisation. To avoid eye strain while working at a computer. These problems can range from physical fatigue, decreased productivity and increased numbers of work errors, to minor annoyances like eye twitching and red eyes. Here are 1. 0 easy steps you can take to reduce your risk of computer eye strain and other common symptoms of computer vision syndrome (CVS): 1. Get a comprehensive eye exam. Having a routine comprehensive eye exam is the most important thing you can do to prevent or treat computer vision problems. If you haven't had an eye exam in over a year, schedule a visit with an eye doctor near you. According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exam before they start working on a computer and once a year thereafter. During your exam, be sure to tell your eye doctor how often you use a computer at work and at home. Measure how far your eyes are from your screen when you sit at your computer, and bring this measurement to your exam so your eye doctor can test your eyes at that specific working distance. Use proper lighting. Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient lighting should be about half as bright as that typically found in most offices. Eliminate exterior light by closing drapes, shades or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes. Eye exercises to prevent vision problems and eye diseases such as hyperopia and myopia. Demo of 3 simple eye exercises for the computer user for quick relief of eye fatigue and computer eye strain by. Your Face Exercise Coach 250,938 views. The Program for Better Vision is a comprehensive, easy to follow system for improving your vision, in just 20 minutes a day. The program contains. We offer the best formula for promoting eye health that contains 17 vitamins, minerals, and herbal supplements all in one pill for natural eye care health. So if you are considering an eye exercise program to improve your vision, ask yourself these questions: Will exercising your eyes change the basic shape of.
If possible, position your computer monitor or screen so windows are to the side, instead of in front or behind it. Many computer users find their eyes feel better if they can avoid working under overhead fluorescent lights. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect incandescent or halogen lighting instead. Sometimes switching to . But even full spectrum lighting can cause discomfort if it's too bright. Try reducing the number of fluorescent tubes installed above your computer workspace if you are bothered by overhead lighting. Minimize glare. Glare on walls and finished surfaces, as well as reflections on your computer screen also can cause computer eye strain. Consider installing an anti- glare screen on your monitor and, if possible, paint bright white walls a darker color with a matte finish. Again, cover the windows. When outside light cannot be reduced, consider using a computer hood. If you wear glasses, purchase lenses with anti- reflective (AR) coating. AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses. Upgrade your display. If you have not already done so, replace your old tube- style monitor (called a cathode ray tube or CRT) with a flat- panel liquid crystal display (LCD), like those on laptop computers. LCD screens are easier on the eyes and usually have an anti- reflective surface. Old- fashioned CRT screens can cause a noticeable . Even if this flicker is imperceptible, it still can contribute to eye strain and fatigue during computer work. Complications due to flicker are even more likely if the refresh rate of the monitor is less than 7. Hz). If you must use a CRT at work, adjust the display settings to the highest possible refresh rate. When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the . Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of . Flicker is not an issue with LCD screens, since the brightness of pixels on the display are controlled by a . Hz) noted on an LCD screen, don't worry — this refers to how often a new image is received from the video card, not how often the pixel brightness of the display is updated, and this function typically is not associated with eye strain. Finally, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 1. Adjust your computer display settings. Adjusting the display settings of your computer can help reduce eye strain and fatigue. Generally, these adjustments are beneficial: Brightness. Adjust the brightness of the display so it's approximately the same as the brightness of your surrounding workstation. As a test, look at the white background of this Web page. If it looks like a light source, it's too bright. If it seems dull and gray, it may be too dark. Text size and contrast. Adjust the text size and contrast for comfort, especially when reading or composing long documents. Usually, black print on a white background is the best combination for comfort. Color temperature. This is a technical term used to describe the spectrum of visible light emitted by a color display. Blue light is short- wavelength visible light that is associated with more eye strain than longer wavelength hues, such as orange and red. Reducing the color temperature of your display lowers the amount of blue light emitted by a color display for better long- term viewing comfort. For computers running on a Microsoft Windows operating system, display settings can be adjusted in Control Panel. For an Apple computer, display settings are found in Systems Preferences (in the Applications folder in Finder). In some cases, the color temperature of a desktop computer monitor is adjusted on the display itself. Blink more often. Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation. When working at a computer, people blink less frequently — about one- third as often as they normally do — and many blinks performed during computer work are only partial lid closures, according to studies. Tears coating the eye evaporate more rapidly during long non- blinking phases and this can cause dry eyes. Also, the air in many office environments is dry, which can increase how quickly your tears evaporate, placing you at greater risk for dry eye problems. If you experience dry eye symptoms, ask your eye doctor about artificial tears for use during the day. By the way, don't confuse lubricating eye drops with the drops formulated to . But they are not necessarily formulated to reduce dryness and irritation. To reduce your risk of dry eyes during computer use, try this exercise: Every 2. This will help rewet your eyes. To ease eye strain, make sure you use good lighting and sit at a proper distance from the computer screen. Exercise your eyes. Another cause of computer eye strain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer at least every 2. Some eye doctors call this the . Then look back at the distant object. Do this 1. 0 times. This exercise reduces the risk of your eyes' focusing ability to . Also, remember to blink frequently during the exercises to reduce your risk of computer- related dry eye. Take frequent breaks. To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during your computer work day. Many workers take only two 1. According to a recent NIOSH study, discomfort and eye strain were significantly reduced when computer workers took four additional five- minute . Data entry speed was significantly faster as a result of the extra breaks, so work output was maintained even though the workers had 2. During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue. Check your local bookstore or consult your fitness club for suggestions on developing a quick sequence of exercises you can perform during your breaks and after work to reduce tension in your arms, neck, shoulders and back. Modify your workstation. If you need to look back and forth between a printed page and your computer screen, this can cause eye strain. Place written pages on a copy stand adjacent to the monitor. Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn't shine into your eyes or onto your computer screen. Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height. Purchase ergonomic furniture to enable you to position your computer screen 2. The center of your screen should be about 1. Consider computer eyewear. For the greatest comfort at your computer, you might benefit from having your eye care professional modify your eyeglasses prescription to create customized computer glasses. This is especially true if you normally wear contact lenses, which may become dry and uncomfortable during sustained computer work. Computer glasses also are a good choice if you wear bifocals or progressive lenses, because these lenses generally are not optimal for the distance to your computer screen. March 2. 01. 1. Computer Workstations. Department of Labor, Occupational Safety & Health Administration. Accessed on OSHA website. June 2. 01. 0. Computer Ergonomics. Centers for Disease Control and Prevention. Accessed on CDC website. June 2. 01. 0. Strategic rest breaks reduce VDT discomforts without impairing productivity, NIOSH study finds. National Institute for Occupational Safety and Health (NIOSH). Published on CDC/NIOSH website. February 2. 00. 9. Supplementary breaks and stretching exercises for data entry operators: A follow- up field study. American Journal of Industrial Medicine. July 2. 00. 7. Occupational health aspects of working with video display terminals. Environmental and Occupational Medicine. Philadelphia: Lippincott- Raven, pp 1. About the Author: Gary Heiting, OD, is senior editor of All. About. Vision. com. Heiting has more than 2. His special interests include contact lenses, nutrition and preventive vision care.
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