How to Avoid Eye Strain While Working at a Computer

Eyestrain is the most common complaint of those who work at a computer. It can cause headaches, dry eyes and even blurred vision. There are plenty of ways to avoid this condition, fortunately, and most are inexpensive or even free.

Steps

•  Position your monitor at the proper distance and angle. It should be directly in front of you, about 18 to 30 inches away from your face. The monitor should also be a little lower than eye level, with the top of the monitor lined up with your eyes if you were to look straight ahead. This angle will keep your neck in a more natural position, which means your eyes will be less strained to stay in their own position of looking slightly down

•  Turn down your screen's brightness and turn up the contrast. Screens that are too bright are hard on the eyes; if there's not enough contrast between blacks and whites on your computer screen, your eyes have a hard time distinguishing between different items and computer eyestrain can occur. 

• Eliminate electrostatic particles that may be emitted from the computer screen. These particles can push dust toward your eyes, causing irritation and strain. Keeping the monitor at the proper distance will help, but wiping down your screen with an anti-static solution sprayed onto a cloth will help even more. Do this daily. 

• Purchase a stand for books and papers if you are having to type from one of these sources or use them for reference while on your computer. Put the stand directly next to the screen so your eyes aren't shifting as much. If you can touch type, typing without looking at your keyboard, try to keep your eyes on the book and cut down on how often you're checking your computer screen for typing errors. 

• Create an environment that has lighting similar to that of your monitor. The ideal work space will have soft lights, limited natural light, no fluorescent lighting and surfaces that don't reflect too much light. Switching your bulbs and using blinds in your office may cut down on your eyestrain. 

• Purchase an anti-glare screen for your monitor. This is easier to do for traditional desktop computer monitors than for laptops. This will cut the glare if you're not able to eliminate harsh lighting or adjust your monitor. The screen will also increase your privacy while working.

• Blink more. Some eyestrain occurs because you naturally blink less often when focusing on something, like your computer screen. Take breaks and sit with your eyes closed for a few seconds to rehydrate your eyes. 

• Use eyeglasses with the proper prescription. If you need bifocals, you may tilt your head at an awkward angle when using the computer so talk to your optometrist to see if progressive lenses may work better. In addition, purchasing lenses with an anti-reflective coating will help cut down on computer glare; you can get plain lenses with this coating even if you don't need vision correction.

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