By Zocdoc | July 25, 2023
The average person spends about six hours and 58 minutes connected to the internet each day, and the numbers have been increasing yearly. The internet presents amazing opportunities to learn and soak up new information; however, spending so much time staring at a screen can hurt your eyes.
Computer vision syndrome (CVS) is when the eyes experience digital strain and discomfort after prolonged screen time. CVS doesn’t cause permanent damage to the eye, but it can cause headaches, eye irritation, blurred vision and other uncomfortable side effects. Luckily, CVS is easy to diagnose and treat.
What causes computer vision syndrome?
Computer vision syndrome is a common eye condition that can cause minor or major eye discomfort. It typically occurs after spending long hours staring at a computer screen. Here are the most common causes of CVS.
Excessive screen time
Excessive screen time is the most common trigger for CVS. While staring at a screen, your eyes follow the same back-and-forth patterns. The constant repetition of the same movement, the closeness of the computer screen and the glare from the setup all cause unnecessary strain.
In addition, computers emit blue light, which mimics the light from the sun. So, if you’re using a computer or phone late at night, you could trick your brain into slowing melatonin production. This can disrupt your sleeping patterns, adding to the symptoms of CVS.
Improper use of glasses or contacts
According to The Vision Council, which provides 90% of the prescription lenses in the U.S., 63.7% of Americans wear prescription glasses to correct poor vision. Glasses and contact lenses are incredibly helpful and can even prevent eye strain for near or far-sighted individuals. However, wearing glasses or contacts improperly can do more damage than good.
If you wear dirty or old contacts, you increase your risk of eye infection, scratching of the eye’s corneas and fungal infections. If left untreated, this can lead to serious eye problems such as vision damage or blindness. You shouldn’t experience redness, pain or blurred vision while wearing your contacts or glasses. If you experience discomfort, make an appointment with your eye doctor as soon as possible.
In addition, glasses that aren’t fit for your prescription can increase the strain on your eye. You should visit your eye doctor regularly to ensure that your glasses are the correct prescription strength.
Uncorrected vision problems
Some untreated vision problems can increase your chances of experiencing computer vision syndrome. For example, far-sightedness is a condition where people have trouble seeing objects closer to them. Far-sighted individuals may have difficulty viewing the material when reading or using a computer. This can cause them to squint and strain their eyes. After squinting and straining for hours at a time, far-sighted individuals are more likely to experience symptoms of CVS.
To prevent this, far-sighted individuals should visit their eye doctor to get the correct glasses prescription. With a proper fit, the prescription will limit the need to strain the eye.
What are the symptoms of computer vision syndrome?
The most common symptoms of computer vision syndrome include:
- Eyestrain
- Headaches
- Light sensitivity
- Burning and itching sensations
- Redness
- Dry eye syndrome
- Blurry vision
- Double vision
Many of these side effects fall under the umbrella term of “asthenopia,” and some studies suggest that between 55 and 81% of computer users experience at least one symptom of asthenopia.
If you’re concerned about the side effects of CVS, make an appointment with your eye doctor. Eye doctors can assess the health of your eye, prescribe new glasses and contacts, prescribe lubricating eye drops, and help relieve the symptoms of CVS. Your eye doctor may also suggest vision training programs and eye exercises to help reinforce your vision strength.
Treating and preventing computer vision syndrome
It’s estimated that nearly 60 million people suffer from CVS across the globe. They deal with eye strain, headaches and itchy eyes after staring at their screens. However, for many people, it’s possible to avoid CVS altogether by adjusting your screen setup and prioritizing your eye health. Here’s how to treat and prevent CVS.
Minimize glare
When there’s glare on your computer screen, your eyes will have trouble viewing the images and text, leading to eye strain. To prevent this, take the necessary steps to prevent glare on your computer screen. Some easy ways to limit glare include:
- Avoid placing your computer screen directly below a light.
- Choose indirect light.
- Adjust your monitor’s brightness.
- Use an anti-glare screen.
If your computer is near a window, you should make sure you’re at least three feet away to prevent the natural light from glaring on the computer screen.
Optimize your computer setup
Poor back, neck, head and leg posture can aggravate symptoms of CVS. To prevent headaches and eye strain caused by posture, create an ergonomic setup. Rather than forcing yourself to fit into a desk and workspace, adjust the workspace to fit around your natural sitting position.
For example, Mayo Clinic offers several great tips for creating an ergonomic office space. Start by placing your keyboard and mouse so that your wrists are straight. Then, use a desk that allows for several inches of space between the desk and the tops of your legs. If your chair is too high, place a footrest for your feet.
Finally, adjust the monitor to be about an arm’s length away and below eye level. This position is most comfortable for your eyes and neck. You may also consider getting a neck pillow and lower back support for your chair.
Correct any pre-existing vision problems
Pre-existing vision problems can lead to eye strain. To combat eye strain, visit an ophthalmologist. Your ophthalmologist can diagnose eye problems and prescribe any necessary treatments. In addition, if you need corrective lenses, an optometrist can help you find the best glasses, lenses or contacts to fit your prescription.
Take breaks
Taking a break to let your eyes rest from the computer screen is a great way to reduce the risk of eye strain. A good general rule of thumb is to follow the “20-20-20” rule, in which you take a 20-second break every 20 minutes to look at something 20 feet away. This lets your eyes readjust as they move away from the computer screen.
Another option is to close your eyes briefly, letting them rest entirely from the onslaught of bright lights, glaring screens and other stimuli. Your eyes are like other muscles in your body and need time to relax. Some studies suggest that you blink less when staring at a computer screen, and many blinks are “incomplete.” This can lead to dry eyes and eye strain. So, let your eyes rest by allowing them to fully close and relax.
