1.Get a comprehensive eye exam.
During exam, be sure to tell eye doctor how often the use of computer at work and at home.
Measure how far the eyes are from the screen when sitting in front of the computer, and bring this measurement to exam so the eye doctor can test the eyes at that specific working distance.
2. 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 using a computer, the ambient lighting should be about half as bright as that typically found in most offices.
3. Minimize glare.
Glare on walls and finished surfaces, as well as reflections on the computer screen also can cause computer eye strain.
Consider installing an anti-glare screen on the monitor and, if possible, paint bright white walls a darker color with a matte finish.
4. Upgrade the display.
LCD screens are easier on the eyes and usually have an anti-reflective surface.
Old-fashioned CRT screens can cause a noticeable "flicker" of images, which is a major cause of computer eye strain.
5. Adjust computer display settings.
Brightness- Adjust the brightness of the display so it's approximately the same as the brightness of the surrounding workstation.
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- Blue light is short-wavelength visible light that is associated with more eye strain than longer wavelength hues, such as orange and red.
6. Blink more often.
7. Exercise the eyes.
Another cause of computer eye strain is focusing fatigue.
To reduce risk of tiring of eyes by constantly focusing on the screen, look away from the computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Some eye doctors call this the
"20-20-20 rule." Looking far away relaxes the focusing muscle inside the eye to reduce fatigue.
To ease eye strain, make sure usage of good lighting and sit at a proper distance from the computer screen.
Another exercise is to look far away at an object for
10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times.
8. Take frequent breaks.
To reduce the risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during computer work day.
