The new age vision dilemma!

In this digitally fuelled 21st century, many of us today spend long hours using a computer for work. This is almost an imminent aspect of our lives that we have to deal with. In the process of achieving our best at work, producing optimal results and keeping our companies afloat, we all have forgotten one precise fact. The fact that the human body was not created, and most certainly our eyes were not designed to use the computer for long hours and is something for all of us to ponder upon!

Sitting in front of a computer screen can pose immense risks to your general health and more specifically can result in many eye health issues. While staring at the screen, you may find yourself occasionally rubbing your eyes or sometimes they could feel irritated or even parched. Have you ever wondered why? It may look like just a normal thing, but it is not. These are the first signs of what we call ‘Computer vision syndrome’ or simply known as computer eyestrain. This condition is a result of the blue light that is emitted from the screens, which cause the eye muscles to fatigue, and leaves an unstable tear film. 

The tear film is a thin layer of liquid that protects the surface of the eye. This layer re-establishes itself when we blink. However, surprisingly we blink approximately 50% less when staring at screens, just 4-6 times a minute compared to 12-14 times when not looking at screens. This slow blinking rate results in lack of moisture to the surface of the eye and the end result is dry eye. Furthermore, the blue light has a shorter wavelength, which means it has more energy. This energy creates more glare, reduces visual contrast and is an impellent force in causing headaches, blurred vision and sore eyes. 

The common signs and symptoms of computer vision syndrome

• Sore eyes and fatigue
• Blurred or fuzzy vision
• Difficulty focusing
• Headaches
• Dry or irritated eyes
• Slow ability to refocus
• Neck strain, shoulder pain
• Occasional double vision
• Ways to maintain eye health
• Computer ergonomics

At work, maintain a good posture whilst using the computer and tilt the screen if necessary to minimise the glare.

Always work in well-lit environments and have the computer screen 20-28 inches away from you.

Adjust the brightness on the computer so that your eyes are not strained.

Make sure the centre of the computer screen is slightly lower than eye level, around 4 to 8 inches.

Tips that you can follow

Follow the 20/20/20 rule: this means every 20 minutes, you need to look 20 feet away for 20 seconds. This simple exercise will ensure the muscles in your eyes relax and will straighten posture whilst reminding you to blink.

Use the computer and phones in places with good lighting; this will reduce the strain on your eyes.

Make a conscious effort to blink more whilst using the computer (this means blinking fully so that the eyelids touch briefly)

When taking breaks at work, try looking out the window at a distance object and give your eye muscles the maximum release.

Whilst working on the computer, if your eyes are irritated, refrain from rubbing your eyes. You can either wash your face or use lubrication eye drops

If symptoms persist you can consider purchasing glasses with blue light filter coatings (after consulting a medical practitioner) to put your eyes at ease while using the computer for long hours.

Consider visiting an eye health professional annually to assess vision and binocular functions.

Since most of our work demands long hours in front of screens, making small changes to our daily habits will result in a healthier prospect for our eyes in the long term. 

(The writer is a clinical orthoptist who worked in the private sector in Sri Lanka, holds a MSc in Orthoptics and a BSc in Medical Science from the University of Technology, Sydney. You can reach the writer on email: [email protected].)