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5 Ways to Relieve Computer Eye Strain

Posted 12-23-2019 at 12:10 AM by AfshanBashir11

Computer vision syndrome is a medical condition – as the name suggests – resulting from;staring at a smart device for the lengthy, uninterrupted time.
Result: The lack of sleep torments your eye muscles resulting in strains. An inadequate sleep pattern extremely disrupts the circadian rhythm.

Computer caused eye strain is becoming a rapidly evolving nuisance in our screen-dominated world. For many folks, computer eye strain problems include, but not limited to:
  • Eye fatigue
  • Eyes feel akin to sandpaper.
  • Headaches
  • Blurred vision
  • Neck and shoulder pain
  • Eye muscle spasm.
  • Red eyes
  • Vision impairment issues.

Are you suffering from all or a few symptoms mentioned above? The culprit is quite evident: ogling at digital screens for extended periods. None complains as it is speedily becoming a job description in this digitized world.
Lucky for you, screen-related eyestrain are pretty solvable. You do not have to hurl your portable device away or shut down your PC in a huff.
Ease the symptoms of computer vision syndrome & relieve computer eye strain in 8 ways – at your disposal.

Screen Positioning

Most of the time, unconsciously, out of pure habit, we have the tendency to put our screens on the brink of our face causing discomfort to our eye-health. Your computer, smartphone, and tablets ought to be positioned in an angle to reduce its harsh edge from eyes.
Recommended Angles for Monitor
  • Aim to place twenty-to-thirty inches distance to your eyes.
  • Angle the top fringe of the screen at eye level to minimizes the movement of the neck and therefore the eyes from the screen.
While you are at it, attempt to position your monitor so that windows are to the side, rather than ahead or behind it.
Recommended Angles for Smartphones
While you might not hold your smartphone quite that far away, you shouldn't clutch it too close too, for it can be damaging to your eye-sight.
Aim to carry your phone sixteen-to-eighteen inches away.
Note: If it is getting too exhausting to read, alter your phone's font size and contrast settings until it has a very pleasant adjustment for reading.

Reduce the Glare Baddie to Tolerable Mode
Reduce the glare baddie to a tolerable mode entails quite an easy-peasy step. As with most glare related conditions, the most & foremost set back is the position of your monitor in an area.

The Glare Reduction Process: Get on with the task of adjusting curtains or blinds, inserting lights in numerous positions and moving your computer monitor accordingly until you discover a spot where you can work without glare or reflections on the monitor from close by windows or lights.

Did You Know: The LED light bulbs placement in your home can partake in eyestrain? Your overly bright lights can take lead in the crusade of glare predicaments!

A HIGH time Reminder: How about you replace your high-lumen bulbs with something a little dimmer, say circadian rhythm lighting? It would save your bucks & time from the ophthalmologist waiting area.
Oh, and if the room design does not facilitate in finding the perfect spot, opt for anti-glare fillers, often renowned as privacy fillers for your device. Not only do they help with their anti-glare abilities, but work as a gateway to screen privacy – none can see your screen. They are highly suggested in workplace environments with bright fluorescent lights.
However, for smartphone and tablet users, preventing glare is even more necessary. Smart-phones have become an add-on of our digital existence. In the case of smartphone eyestrain, changing the office setup doesn’t qualify a suitable step.
If your phones have screens of gorilla glass, then you don’t have to worry about disrupting your circadian rhythm. If your phone doesn't have anti-glare glass & is not designed to counter glares, purchase an anti-glare screen protector.

Use Healthy Circadian Rhythm Lighting
As Aunt Alice preaches in her Sunday sermon in the enclosed veranda of her ancestral home, excessive bright lights are the devil behind eye fatigue either from outdoor sunlight coming in through a window or from harsh interior lighting, & it is a hard pill to swallow, but she is certainly RIGHT!
How to tackle the excessive lighting issue? In your computer screen setting, alter your ambient lighting to 0.5 as bright as that found in your work-place.
You can eliminate exterior light by closing the drapes, shades or blinds in your room. Reduce interior lighting by switching to circadian rhythm lighting. Listen to Aunt Alice’s raspy-voiced sermon, opt for fewer light bulbs or fluorescent tubes, or use dimmer intensity bulbs and tubes.
Once you avoid working under overhead fluorescent lights, you will notice your eyestrain improving. Turn off fluorescent lights on the walls and use floor lamps’ soft-white healthy LED lighting.
Legend has it, switching to fluorescent lighting – being a full-spectrum light somewhat equates to sunlight – can be more relaxing for the workplace than your over-the-counter fluorescent tubes. Hold on your wild horses, there is a survey of even full spectrum lighting causing discomfort if it's too bright.
Try reducing the number of fluorescent tubes & install healthy circadian rhythm lighting to improve productivity in the workplace.

Display Settings Adjustments

Proper display setting adjustments of your computer can facilitate in reduction of eye strain and fatigue.

Computer Screen Brightness:
Your computer display brightness ought to be equivalent to your surrounding workstation.
  1. Does it look like a light source? It’s too bright? Modify it!
  2. Does it seem dull and gray? Too dark!

Computer Screen Text Size & Contrast:
  • Throughout reading & document creation– long or small – adjust the text size and contrast for comfort.
  • Select black print on a white background for eye comfort.
Computer Screen Color Temperature:
  • The color display emits a spectrum of visible light called color temperature.
  • Eye strain problems are typically caused by blue light having short-wavelength visible light as compared to orange or red – longer wavelength hues.
  • For a healthy circadian rhythm lighting, lower blue light, cut back the color temperature of your display.
Say YES to Eye Exercise!

The constant focus on the screen can lead to only one apparent path: Eye strain. To reduce the much-anticipated risk of tiring your eyes, let’s play the 20-20-20 rule – as called by eye doctors. Nah, it ain’t what you are thinking, however, looking far away relaxes the muscle inside the eye and reduces fatigue.

The rules implied as follows:
  1. Look away from your monitor every twenty minutes.
  2. Gaze at an object placed twenty feet
  3. Do this for at least twenty seconds
Contrary to popular belief, it doesn’t work well for you? There is another exercise for you:
  1. Look far away at an object for ten-fifteen seconds.
  2. Now, gaze at something up close for ten-fifteen seconds.
  3. Time to look back at the distant object

Do this method ten times. This exercise diminishes the risk of accommodation spasm that often is the by-product of elongated computer work.

Note: Both of these drills are apt at reducing the risk of computer eye strain. Do blink frequently for the entire period of the exercises to reduce computer-related dry eye.

Wrapping Up
Did You Know Dirty screens are the leading cause behind lower contrast, fuzzy images, and other problems that increase the strain we put on our eyes? Clean your screens habitually with acclaimed lint-free rags.

Beware: Don’t use harsh detergents or sprays.

If you have further queries or suggestions regarding 5 ways to relieve computer eye strain, please share it with us in the comments below!
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  1. Old Comment
    Take three breaks per hour (20-20-20 rule), in every 20 mins take 20 secs break and look at something which is atleast 20 feet away. This break will help in preventing eye fatigue, dry eye, and neck and shoulder stiffness. Also stretch your arms and legs, insted of sitting in the chair walk a little during the break, which helps in blood circulation.
    Posted 01-28-2020 at 03:48 AM by garima mehta garima mehta is offline

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