22 Ways to Reduce Eye Strain at Your Computer

Wasted. Do you spend a lot of time in front of the computer? Ever rub your eyes and want to stop working?
You may be experiencing Computer Vision Syndrome (CVS), the official diagnosis given to a range of symptoms that include:

• burning
  
• dry and strained eyes
  
• headache
  
• neck ache
  
• blurred vision
  

CVS, more commonly known as computer eyestrain, is due to over- or misuse of computer monitors, bad lighting and other environmental and ergonomic factors.

So here 22 tips to help your eyes:

1. Take a few minutes away from your computer, better yet your desk each hour.
   
2. If you can’t leave your desk, lean back, close your eyes and relax.
   
3. Segment auxiliary work tasks; use them to break up otherwise lengthy computer sessions.
   
4. Quickly revive yourself with a few easy stretches.
   
5. Overhead lighting and bright light emanating from behind your monitor are tough on the eyes. If you have the option, use table lamps off to either side of your work area. Your monitor throws its own light, so you really only need adequate indirect light around you.
   
6. If you are close to a sunny window, close or adjust the blinds so light does not fall directly onto your monitor.
   
7. Avoid working in a dark room. Your monitor will be like a bright beacon in the dark. Your eyes will have to struggle between the extremes of light and dark. If you must work in near dark conditions, try dimming the brightness of your monitor screen. It will allow you to work reasonably comfortably for maybe an hour or so, but at some point your eyes will certainly feel the strain.
   
8. If you really mean to kick computer eye strain and want to properly light your home or office workspace, shop specifically for high-quality task lights that not only throw a measured degree and quality of light, but also reduce glare.
   
9. Natural plants in your workspace can increase humidity as well as control dust and other irritating particles.3
   
10. Over the counter natural tear products are useful to relieve dry eyes, a main complaint among heavy computer users.
    
11. The CRT refresh rate may be custom calibrated to reduce the flicker, and in turn reduce the typical eye strain and fatigue associated with a low refresh rate. The flexibility you have to custom calibrate refresh rates may also be dependent on the quality of your computer’s video and graphics card as well as your monitor.
    
12. Invest in a flat screen model. Flat screens of any kind provide a much more graphically sound image than those on the old curved screens. Flat screen CRTs offer better refresh rates and a richer palette of contrast and color adjustments.
13. Invest in a laptop. If you are considering a laptop, the LCD monitors vary in size from a tiny 10” up to 19”. Regardless of the width of the screen these monitors deliver high definition graphics, deep color contrast and a well-worth-it range of adjustable settings. Compare and contrast pixel specifications to determine which will most suit your needs.
    
14. Configure your computer’s graphics settings for optimal visual comfort. Settings are completely subjective and in the case of laptops may even require frequent adjustments depending on available lighting and other variables dependent on the environment.
    
15. Font sizes may be adjusted for your comfort, as well. If you find yourself leaning forward to read the text on the screen then you should increase the point size of your font. “Small fonts can actually cause rises in blood pressure and stress levels.”
    
16. Optometrists recommend a computer monitor be somewhere between 20 and 30 inches from your eyes.5 The length of your arm, from shoulder to finger tips, should be just about right for measuring the distance between yourself and the monitor. At this distance your head-on gaze should meet the monitor’s top edge, which means you will view the screen at a slight downward angle. At this distance and angle, text should be clear and readable, and images sharp and identifiable.
17. Anti-glare monitor shields and filters may be optical glass quality, polarized, and designed for CRT, flat panel or laptop monitors. You may opt for an additional privacy feature and models with an anti-static coating that repel dust and other particulate matter. Polarized shields offer top of the line protection.
    
18. Data Entry Professionals and Administrative Assistants typically convert data from documents to electronic databases. Document holders minimize eye-strain by keeping hard-copy documents vertical and at the same distance from your eyes as the monitor. Eyes that must constantly readjust for distance and position will tire and become sore much sooner.
    
19. Computer Programmers work intensively with complex computer languages heavy on symbols and intricate visual configurations. Some sources suggest more code-concise and visually friendly fonts for programmers such as Courier, New Courier and a slew of other customized fonts; some free, and some with a price tag.
    
20. Graphics/Web Designers should have a top of the line high definition monitor for intricate art and design work. Adjust your operating system to make it easy on the eyes. If you use Windows and have an LCD monitor enable ClearType.
    
21. Get an eye exam. According to the American Optometric Association, adults up to age 40 should have an eye exam every three years; those aged 40 to 60, every two; and 60 plus, every year. However, if you are among the thousands of Americans with a medical condition, such as diabetes, that may pave the way for eye problems, or work in a “highly visually demanding” job, then you are advised to seek more frequent exams.
    
22. Computer Viewing Glasses, maybe? Perhaps you’ve heard or read about the glasses you can get to wear while working with your computer. Plenty of online sources will purport to sell you computer viewing glasses, but there is no such thing as over-the-counter, ‘one size fits all’ computer glasses. Computer glasses must be designed for the individual, and prescribed by your eye doctor. Computer glasses are sometimes called multi-focals for their ability to split the field of vision. Designed much like a bi-focal, you look through the upper part of the lens at the monitor screen and through the bottom half of the lens for keyboard and desktop work. These products provide better resolution and optics, advantageous for long-term computer work, but are not to be confused with prescription eyeglasses.
    

Source: The Lighting Blog