10 expert tips for relieving computer eye strain

Computer eye strain is a condition that affects between: 50% and 90% People who spend most of their time looking at computer screens. Office workers are often affected. still child People who need access to a computer or tablet for study have recently been shown to be at risk for eye strain.

When viewing a digital screen from a medium distance, the muscles that control eye movement are always active and adjust to fit the screen. Because this activity stretches over long periods of time with little or no rest, your eyes may become dry or tired.

Although it causes discomfort, eye strain is not a permanent condition that threatens eye health. In this article, we’ll show you the symptoms you need to know and 10 tips to relieve computer eye strain.

Symptoms of eye strain

There are several decisive symptoms that indicate computer eye strain. Various factors can cause these symptoms, but if you experience two or more of the following characteristics at the same time and the operation takes a long time in front of the screen, it can indicate fatigue in your computer’s eyes.

Dry eyes

Most people flicker the third less when focusing on the screen for a long time. This can cause the eye’s tear film to evaporate, making the surface of the eyeball feel dry and rough.

Computer eye fatigue and reduced flicker can also cause chronic conditions such as: Mei spring gland dysfunction (MGD), This causes dry eye syndrome to persist even after the end of the working day.


Tension headacheIt can happen if you focus on your computer while sitting in the same position for several hours, also called a band headache. This type of headache usually begins at the back of the head or at the top of the neck and travels upwards, covering the forehead and temples where the pain becomes more severe.

Improper posture and work stress can also cause prefrontal headaches that subside with mild or severe pain in the temples and forehead. People who regularly experience migraines should be aware that tension and frontal headaches can lead to migraine headaches, so take precautions.

Eye strain

Focusing on your vision while reading or driving can lead to eye strain and fatigue. Focusing on a bright light source, such as a screen, can lead to poor results. These effects are exacerbated when the rest of the environment is projected into dark or dim lighting. Photosensitive.

Eye strain can cause blurred vision. either One or both eyes. The blurriness usually appears as waves and increases at the end of the day.

10 tips for relieving computer eye strain

Have refractive problems (e.g. myopia or myopia or astigmatism) and wear corrective glasses, or Contact lens It is important to follow your optician’s advice and have regular eye exams while you work. Make sure your prescriptions are up to date and don’t cause unnecessary extra trouble.

Taking an eye exam can help determine if the underlying eye condition is not noticeable, especially if the symptoms can be masked by the nature of computer eye fatigue.

Here are 10 tips you can take to relieve computer eye strain.

1. Luggage

Use of lubrication at the counter eye drops It may help relieve dry eye. However, making simple adjustments to keep your body and environment healthy and hydrated can reduce your chances of stinging and sore eyes.

2. Drinking water

Dehydration affects your entire body, including your eyes, and drinking enough water daily to keep your body and eyes moist can prevent dry eyes.

On average, a person Drink eight glasses A day of water. However, healthy water intake always depends on your weight and weight, and whether you exercise every day. You can ask your doctor about the recommended water intake to keep your body hydrated and your eyes healthy.

3. Avoid dry air

In addition to moisturizing the body, it is important to pay attention to the air quality in the working environment. (Read here on how to choose the right light bulb for your eye health. I’d like to know early on these tips on choosing the right light bulb for your eye health.)

Many offices use air conditioners, fans, and ventilators that can carry dust around the air. It can destroy the tear film, causing dryness and irritation.

Try moving the pan so that the pan is not facing your face.

If possible, make sure there is no dust around it. Using a desk humidifier can increase the moisture in the air.

4. Rest

Planning your time away from your computer screen gives you an opportunity to relax and unwind not only your eyes, but your mind as well.

Research shows that people working with computers experience less eye strain and discomfort when taking them. Micro brake All day. Getting up from your desk, moving for a few minutes, and straightening your limbs can help reduce back and neck pain that can occur when sitting at your desk for hours.

5. Flashing

Whenever you blink, it covers your eyes with a tear film to keep you moisturized and comfortable. Studies show that when looking at a computer screen or reading a book for an extended period of time, people blink by up to 2/3. Less often Instead of completely covering your eyes than usual, you only partially close your eyelids. The tear film evaporates and the eyes become dry and uncomfortable.

If you find that you blink less, ideally, you can make the habit of blinking your eyes more often. However, this adjustment isn’t always possible, so you can use this time to set a notification every 20 minutes so you can blink slowly or completely close your eyes. Do about 10 times in a row and focus away from your desk to relax your eye muscles.

6. Eat snacks for eye health

In addition to a healthy lunch, you can eat fruits and nuts rich in vitamins A, C, and E to support the complexity of your retinal cells, and snack time. Omega-3 fatty acids can be found in walnuts and almonds. Actually used It helps fight dry eye syndrome. Of course, adequate vitamin intake can also be obtained through supplements.

7. Sleep schedule

During sleep, your eyes are refreshed with nutrients and tears, creating the prescribed sleep schedule you need for healthy and happy eyes. However, lack of sleep can dilate the blood vessels in the eye, causing irritation and eye strain during the day.

A set work schedule and regulated sleep cycle can help you reset your eyes at the end of the day and get adequate rest overnight. If you want to relax in the evening, avoid looking at the screen, including TVs and smartphones, as the blue light on your digital screen is associated with boosting brain activity. Instead, build a night routine that includes tasks like cooking or organizing.

8. Correct setting

digital Eye strain Computer-related problems can be caused by a number of factors, such as small images and fonts and flashing lights. You can try simple tweaks like increasing your computer’s pixel and font size, or upgrading your desktop to a larger flat LCD screen. 19 inches of diagonal size.

Nevertheless, here are some easy changes you can make to achieve this. No need to buy new and expensive equipment.

9. Screen position

The screen position and angle can change the focus of the eye when looking. As a result, placing the monitor at the wrong angle can increase eye strain.

Position the screen in the arm position for an ideal working setup. Far length In the face. It is more than 20 inches apart, but no more than 40 inches. If the height is adjustable, it should be centered 4 or 5 inches below eye level, so you don’t have to tilt your head too up or down. The latter can also increase eye and neck tension.

10. Proper lighting

In addition to the lighting on the screen, there are also work environments that can affect eye health.

One factor is the background lighting and glare on the screen. Due to reflection squint, Thus leading to tired eyes and frontal headache. To avoid this, the screen should not be facing a window or a natural light source. If this is not possible at work, blinds or curtains can be used to block direct sunlight.

Also, the color temperature of most screens is set to blue light, which is related to eye strain. Use blue light Shorter wavelength This means releasing higher energy and tensioning the muscles in your eyes. Switching to night mode allows you to change these settings on most computers and smartphones. Alternatively, you can choose: Block blue light Eyeglass lenses that relieve eye strain.


Computer eye strain can be uncomfortable and annoying. Fortunately, you can rest assured by following the simple tips above without buying expensive equipment or taking complex supplements.

If you feel like your eye strain persists after trying everything, it’s time to make an appointment with your optometrist. They can examine your eyes and check for underlying problems that can be resolved with a prescription update or eye drops.

Additional information about eye health

Featured photo credits: Austin Distel via unsplash.com