Eye strain is a common complaint among many people today. This is in large part because we spend so much time looking at computer screens, tablets, and phones. Long periods of gazing at the same spot strains the ciliary muscle of your eye, which can tire your eyes, causing temporary blurriness. It’s possible that this strain in children can lead to near-sightedness.[1] This occurs because of a breakdown of the eye muscles' ability to accommodate, producing a flattening the lens. Eye strain can also cause headaches, dry eyes and even blurred vision. The good news is, there are are many ways to avoid this condition, and most are inexpensive or even free.
EditSteps
EditRelaxing Your Eyes
- Use the 20-20-20 rule. When you are working at the computer, rest your eyes for at least 20 seconds by looking at something away after using the computer for 20 minutes. If you have a window nearby, looking at something outdoors is a great option. [2]
- Alternatively, you can move your eyes from something close to something far away, switching between the two every 10 seconds at least 10 times for a little eye “workout.”[3]
- Blink more. Some eye strain occurs because you tend to blink less when focusing on something, like your computer screen. Try to be conscious of your blinking while you work, and do it more often.[4]
- Roll your eyes. Closing and then rolling your eyes can help lubricate them. It also helps to relax straining muscles.
- Close your eyes and roll them around in a circular motion. Roll them clockwise, then counter-clockwise. This not only helps relax your eyes, but also feels good.[5]
- Scan the room. After a long period focusing on the screen, take a break to slowly look around the room, keeping your eyes constantly in motion and looking at things that are varying distances from you.[6]
- Do some glances. Close your eyes and glance up as far as you can without discomfort. Hold your eyes still for a moment, then look down, eyes still closed.[7]
- Repeat a few times and then rest your eyes for a moment.
- Next, keeping your eyes closed like before, look to the right and the left. Repeat.[8]
- Try palming. The eye muscle is like a spring that should not be over-extended for long periods of time. Otherwise, it's ability to recoil can weaken. To prevent this, there are several things you can do to relax your eyes. Palming involves resting and warming your eyes using friction heat. Here's how it's done:[9]
- Rub your palms together to create some heat.
- Close your eyes.
- Put one palm gently over each eye and rest them like this for a few minutes.
- Re-warm your palms as necessary.
EditChanging the Environment
- Reposition your screen. The angle at which you look at your screen can affect the amount of strain on your eyes. Start by adjusting your screen position to slightly lower than eye level.[10]
- Specifically, the top of the screen/monitor should be aligned with your eyes, when looking straight ahead.
- This angle keeps your neck in a more natural position, and results in less work for your eyes.
- Reposition your face. Try to position your face as far as you can from the monitor: 20-40 inches or 50-100 cm is about the right distance.[11]
- This may seem like it will make your eyes work harder, but eyes are relaxed at this distance.
- To read your screen at this distance, you may a need larger screen or bigger font sizes.
- Adjust the brightness and contrast. Turn down the brightness, turn up the contrast. This will make your screen easier on the eyes.[12]
- Screens that are too bright are hard on the eyes.
- When there's not enough contrast between blacks and whites on your computer screen this is also hard on your eyes. This is because they have a harder time distinguishing between different items. This can add to eye strain.[13]
- Clean your screen. Cleaning your screen removes electrostatic particles that may be emitted from the computer screen. These particles can push dust toward your eyes, causing irritation and strain. Cleaning your screen can also reduce glare.[14]
- Wipe down your screen daily with an anti-static solution sprayed onto a cloth.
- Adjust the lighting. You should try to create an environment that has lighting similar to that of your monitor. The ideal work space will have soft lights, limited natural light, no fluorescent lighting, and surfaces that don't reflect too much light.[15]
- It is important to get the right amount of lux, or light that passes through a surface. Lux is the standard unit of illumination. For ordinary office work you should illuminate the room at about 500 lux.[16] The packaging on your light bulbs should help you select the right amount of light in terms of lux.
- Switching your bulbs and adjusting window blinds in your office may cut down on your eyestrain.
- If you can't control the lighting, adjust the colors on your monitor. This is also known as adjusting your color temperature. Often, turning down the blue a little can reduce eye strain.[17] On Windows computers, you can adjust the color using the control panel.
- There is software available that automatically adjusts your monitor colors based on the time of day to compensate for changes in the natural lighting.[18] One such software is called f.lux.[19] This can make it easier to view a monitor screen in dim light or at night.[20]
- Reduce glare. Harsh glare off your computer screen can also strain the eyes.[21] If you can't control the lighting in your work environment, consider buying an anti-glare screen for your monitor or anti-glare glasses for you to wear.
- Anti-glare screens have the added benefit of increasing privacy. They make it harder for anyone not directly in front of your screen to see what's there.
- These are easier to get to for desktop computers than laptops.
- Upgrade your screen. Consider purchasing a high-resolution monitor. These are often easier on the eyes.
- Reposition your work materials. Eye shifting can increase eye strain and frustration, unless performed as an exercise. To avoid this, buy a stand for your books and papers so your resources can be easily located. Put the stand directly next to the screen, so your eyes aren't shifting as much.[24]
- Constantly shifting eyes means making your eyes focus and refocus on different reading materials.
- When objects are only a few inches away from each other, your eyes don't need to refocus.[25]
- If you can master "touch-typing" so that you don't need to look at your keys or screen, this is even better. You can keep your eyes on your other materials while typing, which cuts down on screen time.
EditDealing with Severe Strain
- Take a break. If you are experiencing eye strain which is severely uncomfortable or affecting your vision, step immediately away from your computer and any bright lights. If possible, go outdoors into natural light. Alternately, dimming the lights indoors and giving yourself a break from all bright lights may feel comforting.
- Get some glasses. If you need glasses but don't have them, or if your glasses aren't the right prescription, this can increase eye strain. Make sure you've got the right prescription so your eyes don't have to work any harder than necessary.
- If you wear bifocals, you may tilt your head at an awkward angle when using your computer. Talk to your optometrist to see if progressive lenses may work better.
- Computer glasses can be helpful, but an eye doctor must prescribe them. They work by reducing the amount of effort required by eyes to focus, thus reducing eye strain.[26]
- In addition, purchasing lenses with an anti-reflective coating will help cut down on computer glare. There are plain, nonprescription lenses with this coating available for those who don't need vision correction.
- Look into glasses with tinting that is specific to computer use. Some glasses are tinted a soft pink, which helps with glare, while others have a coating which blocks the blue wavelength known to cause eyestrain. [27]
- See a doctor. If your symptoms get worse or do not go away, ask someone to call a doctor for immediate medical help.
- If eye strain is an an-going problem for you, it's probably a good idea to see a doctor as soon as possible.[28] You may need an eye exam to make sure that you are wearing the correct prescription of eyeglasses.
- You may need to change to bifocals, or another type of eyeglass to reduce this problem.
- It is also possible you are having a migraine, which is a type of severe headache you can treat medically. It is also important to diagnose so you can learn what can trigger these migraines. This can help you prevent them.[29]
EditTips
- Hydrate yourself. Dry eyes can cause eyestrain and a great way to prevent both is by drinking 8-10 glasses of water a day.[30]
- Use artificial tears to refresh your eyes when they feel dry.[31]
- To help prevent dry eyes while working indoors, use an air cleaner to filter dust and a humidifier to add moisture to the air.[32]
EditWarnings
- Severe eye strain or eye strain with symptoms like headache, migraine, or blurry vision require attention by a professional. Severe eyestrain or any eyestrain plus symptoms like: headache, migraine, blurry vision, or any others requires attention by a professional. See your eye doctor or go to your nearest emergency room.
- Just like the rest of your muscles, your eye muscles need exercise, reduction of harsh lighting as well as rest. If are experiencing eye strain after using these methods, ask your eye doctor for advice and help. You may be experiencing eye pain as well as strain, and therefore should make it a priority to visit with your doctor.
EditRelated wikiHows
- Combat Computer Related Eyestrain
- Relieve Eye Strain
- Tell when You Are Straining Your Eyes
- Avoid Getting Dry Eyes from the Computer
EditSources and Citations
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