Stop squinting — combat computer eye strain

Protect your eyes while sitting in front of the screen

By Jane Doucet

Sharon Ward spends about four hours a day looking at her computer screen. Recently the production manager of a Halifax publishing company began experiencing eye strain because her everyday “varifocal” glasses — for far-, mid- and close-range focusing — were aggravating her vision when she did computer work.

Ward says the narrow ranges for mid- and near-reading were causing neck strain because her head was tilted at an unnatural angle. “So I would start reverting to my normal angle,” she says. “Then I couldn’t see properly at mid- and near-ranges. The words would swim in front of me, and my computer screen and the people across the desk from me would be ever so slightly out of focus.”

Ward’s optometrist prescribed a new pair of glasses to be worn while doing computer work and working at her desk. “The focus is divided into just two ranges, mid and near,” she says. “So when I look at my desk or read, I can see well and my eyes don’t get strained.”

Reverse computer-related vision problems

As a result of increased computer use, computer vision syndrome (CVS) — eye and vision problems linked to extended computer use that can affect adults and children — is an increasingly common affliction. Symptoms include dry, irritated, inflamed or sore eyes; headaches; and blurred vision.

The good news? “CVS makes you feel lousy but it won’t cause permanent damage to the eye,” says Dr. Paula Gaudet, a Halifax optometrist and past president of the Nova Scotia Association of Optometrists, who estimates that as many as 25 per cent of her patients have CVS.

Rest your eyes

To prevent CVS, take frequent “eye breaks” from your computer. The Canadian Association of Optometrists web site suggests that you step away from the screen for 15 minutes during each two-hour period or for 10 minutes per hour of intensive work.

The ideal distance from your eyes to the screen will vary with your size, posture and workstation design; your optometrist can advise you on the proper distance. The recommended viewing angle of the screen centre is 10° to 20° — or 3 to 4 centimetres — below eye level. If possible, prop copy documents upright beside the screen to avoid awkward head or eye movements.

When we stare at the monitor we blink less frequently, which dries the eyes; using an over-the-counter eye lubricant can help moisten them.

Increase font size

Squinting at blurred, fuzzy or tiny characters for hours can contribute to CVS. “If you have to lean forward or backward to read what’s on the screen, the text is too small,” says Dr. Gaudet. “Increase the point size until you can read it easily while sitting back comfortably in your chair.”

To increase a font’s point size in a word-processing program such as Word, go to Home > Font > Font Size. To increase point size while reading on the web, in Internet Explorer go to View > Text Size and select from Largest to Smallest.

Reduce lighting and glare

Check your workspace for sources of glare. The monitor acts as a mirror, reflecting shiny walls and light sources. Reposition it or use curtains, blinds or special anti-glare screens to eliminate distracting reflections.

To reduce glare, adjust the brightness and contrast display settings on your computer’s monitor to suit your workstation’s lighting. To do this, go to Start > Control Panel > Display > Settings > Screen Resolution. Slide the arrow to the desired setting.

According to the Canadian Centre for Occupational Health and Safety, the computer monitor is a source of light itself, so it doesn’t require additional illumination. Use a floor or desk lamp to throw a spotlight on papers.

Ask if you need computer glasses

Special computer glasses, which are usually prescribed by your optometrist, cost from $145 to $200 and help your eyes focus on the screen. While they can help grown-ups, children generally don’t need them. “Kids’ focusing power is so strong that they don’t have the same vision problems that adults do in this situation,” explains Dr. Gaudet.

If your son or daughter complain about sore eyes, an optometrist-recommended eye lubricant should offer relief. “The best treatment for kids is prevention,” she says. “Limit your children’s time on the computer so they don’t end up with eye strain.”

Remove contact lenses

If you wear contact lenses, remove them and don your glasses during computer time. “Contact lenses exacerbate the symptoms of CVS because you don’t blink enough to keep the eyes moist,” says Dr. Gaudet. “You’ll be more comfortable with your glasses on at the computer.”

Invest in a flat-screen monitor

Finally, if you can afford to buy a flat-screen computer monitor, your eyes will thank you. “The higher-imaging quality of these screens [is] much easier on the eyes,” says Dr. Gaudet. “The images have sharper edges, which contribute to the overall clarity of what you’re looking at onscreen, which in turn contributes to eye comfort.”