What Is Computer Vision Syndrome?
July 2, 2024 • 3:00 PM
The prevalence of digital screens in our daily lives has transformed how we work, communicate, and entertain ourselves. While these devices offer convenience and connectivity, prolonged exposure to screens can have significant impacts on eye health. One primary concern is digital eye strain, also known as computer vision syndrome.
This occurs due to factors like prolonged screen use, improper viewing distances, poor lighting conditions, and reduced blinking, leading to eye fatigue and strain. Additionally, blue light emitted by screens has raised concerns about its potential effects on eye health and sleep patterns.
To mitigate these effects, it's essential to practice healthy screen habits, including taking regular breaks, adjusting screen settings, optimizing lighting conditions, and using blue light filters or computer glasses. This guide to all things digital eye strain, is here to unmask the effects of our digital dependency, and inform you with the strategies to combat eye fatigue.
Understanding Computer Vision Syndrome
Computer Vision Syndrome (CVS), also known as digital eye strain, refers to a group of eye and vision-related problems that result from prolonged use of computers, tablets, smartphones, e-readers, and other screens.
The primary causes of CVS include poor lighting, screen glare, poor visual ergonomics, improper viewing distances, blue light exposure, and reduced blinking. This issue comes with common symptoms characterized by the following.
- Eye Discomfort: Feeling of soreness, dryness, or irritation in the eyes, often accompanied by a sensation of grittiness or burning.
- Blurred Vision: Difficulty focusing or experiencing blurred vision, especially after prolonged screen use.
- Headaches: Persistent headaches, particularly around the forehead, temples, or behind the eyes, that worsen with prolonged screen time.
- Neck and Shoulder Pain: Muscle tension or stiffness in the neck, shoulders, or upper back, often due to poor posture or prolonged screen use.
- Light Sensitivity: Increased sensitivity to light, particularly glare from digital screens or bright overhead lighting.
- Difficulty Concentrating: Struggling to maintain focus or experiencing decreased concentration and productivity, especially during prolonged screen tasks.
Effects of Prolonged Screen Use
Extended periods of digital consumption can lead to a plethora of unpleasant outcomes for your vision and health. These range from everyday annoyances to life long eye health concerns. Let's look at the main risk factors below.
Impact on Sleep: Exposure to blue light from screens, particularly in the evening, can suppress the production of melatonin, a hormone that regulates sleep-wake cycles. This disruption in circadian rhythms can lead to difficulty falling asleep, poor sleep quality, and daytime drowsiness.
Increased Risk of Myopia: Excessive screen time, particularly during childhood and adolescence, has been linked to an increased risk of developing myopia (nearsightedness).
Impact on Productivity: Digital eye strain can affect daily productivity, as individuals may experience difficulty focusing, decreased concentration, and decreased work efficiency.
Mental Health Impact: Excessive screen time, particularly on social media or gaming platforms, can contribute to stress, anxiety, depression, and feelings of isolation.
6 Preventive Measures for Computer Vision Syndrome
Now that you know the 'why' and the 'what', let's talk about the 'how'. Here are some tips to help you combat computer vision syndrome and keep your eyes feeling fresh.
1. Practice the 20-20-20 Rule
One of the simplest ways to reduce digital eye strain is by taking regular breaks from screen time. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something at least 20 feet away. This will give your eyes a chance to rest and refocus.
2. Adjust Your Screen Settings
Did you know that the brightness and contrast settings on your screen can affect eye strain? Make sure to adjust them to suit your environment and reduce glare and reflection. You can also invest in an anti-glare screen protector, which helps to reduce the glare from ambient light sources such as overhead lighting or sunlight. This screen protector helps to improve screen visibility, reduce eye strain, and enhance the viewing experience by minimizing glare, reflections, and distractions.
3. Blue Light Glasses
To reduce the amount of blue light your eyes are taking in, consider investing in a fun pair of blue light glasses. These glasses are equipped with special lenses that contain a coating designed to filter out the blue light emitted by digital screens. By filtering blue light, these glasses can reduce eye strain and fatigue caused by prolonged screen time.
4. Limit Overall Computer Use
Spending too much time on your computer can lead to more than just eye problems. Just like your cell phone and other pieces of technology, your computer is incredibly useful — but it can also be incredibly distracting (and even addictive).
Taking steps to reduce symptoms of computer vision syndrome can help support your overall health and make you more focused and present — particularly if you’re currently a near-constant computer user.
In addition to using techniques like the 20-20-20 rule, consider reducing the total time you spend each day on digital devices. Doing this can help protect you against vision problems, and your reduced screen time might also help improve back pain, neck pain, and other issues that often coexist with the symptoms of CVS.
If you can’t reduce your screen time, invest in a good pair of computer glasses to lighten the load on your eyes.
5. Practice Eye Care
If you’re dealing with computer vision syndrome, make sure to book an appointment with your eye doctor. An optometrist or ophthalmologist will be able to examine your eyes and help you better understand your treatment options.
Your eye doctor might recommend using eye drops to help combat symptoms like irritation and dryness, especially if you need to do computer work for long periods of time because of school or your job.
Seeing your eye doctor regularly can also help you stay on top of your overall ocular health. Routine eye checkups include screenings for common eye diseases, updates to your prescriptions for eyeglasses and contact lenses, and other important steps that are key for maintaining healthy eyes. With this in mind, don’t skip out on your next eye appointment.
6. Watch for More Serious Symptoms
Some of the most common symptoms of CVS are more uncomfortable than dangerous — but if you notice symptoms like blurry vision, double vision, or floaters that last a long time after you turn off the screen, talk to an ophthalmology specialist as soon as you can.
These symptoms can sometimes indicate an eye disease, like cataracts or glaucoma — both of which need to be treated and managed as soon as possible in order to prevent further complications.
As we’ll talk about below, it’s also always smart to take good care of yourself by hydrating, resting, and taking regular breaks from your screens. To take the best possible care of your body, make sure you schedule a regular checkup with your medical doctor on top of your yearly eye exam.
Optimizing Workspace for Eye Health
Make sure your digital workspace is set up in a way that promotes good posture and reduces strain on your eyes. Ensure that your screens are at eye level, and take breaks to stretch and move around frequently. Lighting is also an important aspect when it comes to work space. Create an environment that fosters productivity and well-being.
Cultivating a Lifestyle of Visual Vitality
While technology is an integral part of our lives, it's essential to take care of our eyes and reduce digital screen time. In the US, average screen time per day is 7 hours and 3 minutes. It's time to get off your phone, follow these tips and incorporate healthy visual habits into our daily routine.
Outside the Glass Screen
Encourage spending time outdoors, as natural light exposure is beneficial for eye health. Outdoor activities not only provide a break from screen time but also allow the eyes to relax and adjust to different lighting conditions. Additionally, outdoor play and sports promote physical activity, which supports overall health and reduces the risk of obesity and related conditions.
Hydration Nation
Staying hydrated is crucial for maintaining eye health and preventing dryness and discomfort. Encourage individuals to drink an adequate amount of water throughout the day to ensure proper hydration. Dry eyes can be exacerbated by dehydration, so staying hydrated can help maintain tear production and keep the eyes lubricated and comfortable.
Importance of Regular Eye Exams
Regular eye exams not only assess vision health but also detect potential eye conditions and diseases early, when they are most treatable. Take proactive steps to safeguard your eye health and maintain clear vision for years to come.
Digital Defense Eyewear
Don't let digital eye strain dull your life. With a few simple lifestyle adjustments, you can keep your eyes happy and healthy while still enjoying all the benefits technology has to offer. So go ahead and take that much-needed break from your screen, indulge in some outdoor time, and embrace good visual ergonomics - your eyes will thank you.
Explore our collection of frames with blue light filter lenses to help reduce blue light exposure from your computer screen or phone. Our eyewear is designed with your visual well-being in mind, allowing you to enjoy technology without putting a strain on your eyes. Together, we can combat computer vision syndrome and keep our eyes strong.
Sources:
Screen Use For Kids | Eye Health