Computer Vision Syndrome
Have you heard about the dangers of digital eye strain and blue light exposure in the workplace?
Have you heard about the dangers of digital eye strain and blue light exposure in the workplace? Office workers tend to develop what is known as Computer Vision Syndrome, a painful outcome of staring at a screen that is accompanied by headaches, red eyes, blurred vision and light sensitivity. However, the problem isn’t just limited to the workplace; it can happen anywhere you are using technology.
The range of time we spend on our digital devices spans from early morning until late at night. More than 80 percent of Americans admit to using digital devices such as cellphones, laptops, e-readers or notepads in the hour before heading to bed, which can disrupt normal sleep patterns since they increase the brain’s alertness. This can make you feel restless, trigger insomnia and throw your sleep patterns out of whack. This is because you are increasing your exposure to blue light, which is a hazard of our modern world.
What is Blue Light?
The light that digital devices output, blue light is also known as high energy visible (HEV) light; it’s a frequency of light with short wavelengths that emit a higher energy. Because of this, blue light penetrates deeply into your eye, and prolonged exposure to it may result in:
Besides the light exposure from sunlight, digital device screens are the most common source of blue light, and they are something most people are exposed to every day. Not being aware of it can lead to digital eye strain and Computer Vision Syndrome.
Blue light penetrates deep into the eye, causing potential damage.
What is Digital Eye Strain?
While digital eye strain doesn’t manifest itself as a physical ailment requiring medical intervention like poor vision, debris in the eye and other injuries, it is a very real threat facing workers today. Digital eye strain becomes common when there is too much screen time in a person’s life; limiting looking at them to hours when you’re on the job can help.
Avoiding Computer Vision Syndrome, Blue Light and Digital Eye Strain
For those who spend long hours on a laptop or desktop, the risks of computer vision syndrome are a very real threat that can cause headaches, dizziness, tiredness and stress. While you probably aren’t able to avoid computers all together depending on the nature of your work, there are some things you can do to help control the strain.
Here are some tips for mitigating the effects of computer vision syndrome and limiting your exposure to blue light.
Minimize Glare: Light bouncing off of a computer screen can increase digital eye strain. An easy way to control this is to use an anti-glare monitor and make sure to position your computer so there is no light or sun shining in from a window. As a bonus, you’ll feel more productive and energized when you are able to gaze out of a window while working, instead of turning your back to it.
You can also purchase anti-blue light glasses or screens that reduce the amount of blue light that reaches your eyes
Reposition Your Workspace: One of the best ways to preserve your eye health is to make your workstation as ergonomically-friendly as possible. Try to keep your feet flat on the floor and sit up straight in your chair, in addition to positioning your computer monitor at eye level and keeping it at least 20 inches away from your body.
Use the 20-20-20 Rule: The key to maintaining 20/20 vision, the 20-20-20 rule means: Every 20 minutes, you should take a break from your computer screen, it’s good to take a break every half hour or so for at least 20 seconds and each hour, stand up and move, while looking at something at least 20 feet away. Following the 20-20-20 rule can help reduce fatigue and give your eyes the break they need to stay safe and healthy.
Increase Text Size on a Screen: Luckily, a simple change like increasing the text size on Word documents and browsers can help improve your eye health! Keeping the text large makes it easier for your eyes to read words on a digital screen, which reduces the pain and strain you may feel after a long day at work.
Blink Your Eyes More Often : It may sound strange, but do you remember to blink often enough? One of the reasons you can develop adverse effects from computer vision syndrome is because of dry eyes. When you stare at a computer screen for long hours (like at work), your eyes blink three times less than usual and this can cause headaches and pain. Consider trying some blinking exercises multiple times an hour and pay attention to how often you close your eyes. If you experience mild headaches, blinking more often can help.
Adjust Computer Brightness Settings: Adjustability is key to health ergonomics in the office; make use of the varying settings on your computer. Different times of day provide varying natural light, so it may be a good idea to adjust the brightness throughout the afternoon. Keeping the brightness high on the computer during the day can help reduce digital eye strain because a bright screen flickers less, which strains your vision, while it’s beneficial to turn the brightness setting down in the evening as the natural light fades.
Get Regular Eye Checkups: It’s important to receive regular eye exams if you use a computer for much of the day. If you wear glasses or contacts, make sure your prescription is up to date as eye problems can make the effects of computer vision syndrome worse. If you experience frequent headaches, dry eyes or other issues, you may be suffering from something more serious, which a doctor can help diagnose.
Seek regular eye exams to keep your vision healthy.
Keep Your Computer Screen Clean: A dirty computer screen isn’t just gross; it’s actually a health hazard. Your eyes have to strain more when they are staring through dirt and debris, which increases your risk of developing computer vision syndrome. Practice good workplace hygiene and wash it frequently, at least once a week.