If you spend hours a day in front of a computer screen (like
me), and have experienced anything along the lines of: eyes burning, neck
aching, vision blurring, or head throbbing, you might have a common problem
known as eyestrain.
In medical terms it's called Computer Vision Syndrome, and
it comes from a combination of your monitor's bright backlight, glare and
staring at a screen for extended periods of time.
Quick fixes like ibuprofen and eye exercises will usually
relieve eyestrain, but in my quest to resolve this issue, I went for a
preventative approach.
After consulting trusty sources like the Mayo Clinic, I
found that the following five tips were the most effective in preventing my
Computer Vision Syndrome
1. Adjust
your monitor's position
A simple tweak to your monitor setup can go a long way in
solving your eyestrain. For optimal comfort, your monitor should be 20-30
inches away from your eyes. Additionally, the top of your monitor should be at
eye level, as you should be looking down at your work, not up.
If you need to raise your monitor, consider using risers, or
even a stack of old hardcover books.
2. Tweak
the lighting
An office setting with too much artificial or natural light
can create monitor glare that quickly tires your eyes. So, if you can, turn off
any harsh fluorescent lights and position your computer so that any natural
light is coming in on either side of your monitor. Light should never be
directed behind or in front of your screen.
Instead, use floor or desk lamps and position them on either
side of your monitor so that they provide indirect lighting.
3. Use the
20-20-20 rule
Every 20 minutes, find an object about 20 feet away, and
stare at it for 20 seconds. This trick from labnol.org is intended to exercise
your eyes and give them a break from your monitor's bright backlight.
If you need to, automate reminders for these breaks with
programs like BreakTaker for Windows, or Time Out for Mac.
4.Try
Gunnars glasses
Artificial light combined with natural light and your
monitor's backlight puts unavoidable stress on your eyes. One solution to
consider is Gunnar glasses.
These specialized glasses, mostly aimed at gamers, are
tinted yellow to offset the cool blue light your monitor produces. They also
offer slight magnification, making it easier to read text (even for those who
don't normally wear reading glasses.)
They'll set you back about $80, but from my experience, they
make a big difference. The glasses come in several styles and custom prescription
models.
5. Use a
setup that's easy on the eyes
When your work materials and tools are splayed out in
different areas of your desk, you force your eyes to constantly readjust for
their various distances. Fix this by putting your keyboard directly in front of
your monitor, and your reading materials adjacent to it using a copyholder.
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