If you spend your day
and maybe part of the night peering into a computer,
you may have wondered if this work is really good
for your eyes. Maybe your eyes burn and look red.
Maybe you end the day with a headache. Maybe, in
fact, you have "computer vision syndrome"
(CVS). Here are some of the symptoms of CVS you
should be aware of:
Of course, some of these
symptoms may have other causes, and any demanding
visual work can produce eye symptoms--it doesn't
have to be computer work. But the visual demands of
long hours at a computer are probably more intense
than other kinds of close work, and thus are more
likely to result in symptoms.
How to prevent or
correct problems
Symptoms of CVS may be more common and more severe
among people who work all day at a computer, but
they can happen to anybody who uses one. Here are
some simple ways to correct the problem:
Position your screen 4
to 9 inches below eye level.
This will ensure that you gaze down at the center of
the screen at a 10° to 20° angle. It also prevents
neck strain. You may also need to adjust your chair
height. Check your general comfort level.
Are your feet flat on the floor? Can you easily
maintain good posture? Do you need to make awkward
eye or body movements to use the keyboard or refer
to printed material? Locate your monitor squarely in
front of you. Most jobs are best done if the screen
is 20 to 28 inches from the eyes. Make sure your
work area suits you. If you're consulting a
document, position it at the same distance as the
screen.
Limit glare.
Bright lights in your peripheral vision can create
"glare discomfort." Position your lamp so
it does not reflect in the screen, and so that the
bright light is not in your peripheral vision. If
you're working near a window, correct the light with
a window blind. Wear a visor, if that helps.
Limit reflections.
A computer screen is glass and thus very reflective.
Try shading the screen with a file folder to
discover where the reflection is coming from. You
may temporarily solve the problem by taping a file
folder or piece of cardboard to the top or side of
the monitor. An anti-reflection screen may help,
too. When shopping for one, look for the seal of the
American Optometric Association.
Clean the screen often.
Use a soft cloth and plain water to do this. The
content will be much easier to read.
Work in large, legible type if you're writing.
You can reduce the type size later, if necessary.
Don't work in a breeze or in front of a fan.
A dry environment can be irritating to the eyes. Try
to blink regularly. Use artificial teardrops (not
decongestant drops), if needed.
Have your eyeglass prescription checked regularly.
Tell your eye doctor how much time you spend in
front of a monitor, and bring measurements of the
distance of the screen from your eye and the angle
at which you view it. You may need a special pair of
glasses for computer work.
Take brief breaks.
Try to do this every 45 minutes when working at a
monitor.
Do remember, too, that if you spend the workday in
front of a monitor, it's helpful to give your eyes a
rest at night. Read a book, take a walk, chat on the
phone, have some dinner. Allow yourself an hour or
two before you go on line to read your e-mail or
surf the web
