Eye-Care Essentials for Computer Users

If you spend hours each day working at a computer screen, you may experience eyestrain, with blurred vision, itchy or burning eyes, tearing, light sensitivity, headache, and occasional double vision.

Although eyestrain is not thought to have serious consequences, it is common and it can be frustratingly uncomfortable. You can take the following steps to minimize the problem and your discomfort.

Focus on your workstation

• Place the computer straight in front of you, not off to the side.

• Place the screen at right angles to any windows to minimize glare.

• Adjust the screen angle to minimize reflections from overhead lights or desk lamps.

• Use drapes, shades, or blinds to control window lighting and glare. Vertical or horizontal blinds will direct light away from you and the computer.

• Keep the screen brightness the same or brighter than the brightness of other objects in the room.

• Set your computer to display black characters on a white background.

• Use an adjustable copy holder to keep reference material at the same height and distance away from you as the computer screen, so your eyes aren’t constantly readjusting.

• Use a glare-reduction filter to enhance screen contrast and increase character legibility. Use a three-sided computer hood if glare continues to be a problem.

• Wipe the screen often with an anti-static cloth. Dust cuts down on contrast and increase glare and reflection problems.

Change your work habits

• Blink to naturally lubricate and refresh your eyes.

• Take breaks throughout the day. Look away from your screen, focusing on a distant object to relax your eyes. Close your eyes and relax for a few minutes. Get up and stretch, or do a few relaxation exercises or neck stretches at your desk.

• Consider using artificial tears to lubricate your eyes. These are most helpful if you use them before your eyes are too dry.

• Make sure your eyeglasses have the appropriate correction for computer distance work.  Many people wear bifocals or glasses corrected for their computer working distance. These glasses are different from the ones they use for driving and up-close reading.

For more information about workspace ergonomics, visit the Division of Occupational Health and Safety, part of the National Institutes of Health, at http://dohs.ors.od.nih.gov/ergo_computers.htm .