Are you a blogger? Are you on the Internet for a long time every day? Do you know you are at risk for this disease?
Once a friend came to me with this strange problem. Her eyes were always burning.
Nothing seems to help. Now I have written a lot about acid reflux and burning sensation in the throat. But burning eyes? She was upset and close to tears. A talk with her revealed the following. She is a computer engineer. On the way to work from 8 am to 8 .45 am using an Android phone to catch up on Gmail and WhatsApp messages.
At work from 9 am to 7 pm : Using a PC or a laptop.
Returning home from work 7 to 8 pm: Using the android phone to check the Facebook and Instagram feed.
At home from 9 pm till 23.30 pm: watching television.
Bedtime: Checking phone for any important emails, messages,fb messenger.
So from 8 am till 12-midnight digital screen usage of 15 to 16 hours!
Shocking, right? At the end of the day your eyes burn, headaches, neck pains. All this seems to get worse every day.
Bloggers and all digital media professionals who are using computers throughout the day face this strange problem. It’s called Computer Vision Syndrome or Computer fatigue syndrome.
What is Computer fatigue syndrome?
Computer fatigue/vision syndrome is a problem faced by people who are using a digital screen for long hours.I am at risk. You are at risk. Those who use a laptop, computer, smartphone for long hours for study, work or pleasure all are at equal risk. With Online education in 2020 .2021 and now 2022, kids are the new sufferers if screen time is not monitored.
What problems will you have with Computer Vision Syndrome?
- Eyestrain
- Irritation in the eye
- Burning sensation
- Pain in the eye
- Headache
- Neck and shoulder pain
- Generalized irritability
Computer Vision Syndrome:What complaints you may have
Why does this happen?
- Poor lighting
- Poor posture
- Prolonged digital usage
- Glare from the screen
How to avoid it ?
- Rotate your head and neck and shoulders every few minutes.
- Antiglare screens
- Antiglare eye glasses
- Good lighting
- Good seating posture
- Under desk stepper
- Walking and writing on the laptop
- Checklist to have healthy eyes while using digital screens
- Check lighting conditions
- Is your chair comfortable? Does it give good back support?
- DIY your own standing desk with your treadmill to get healthy.
- While typing on your keyboard ,keep the reference at the correct angle to avoid eyestrain.Ideally :It should be placed just above the keyboard and below the monitor.You can hold a document holder beside the monitor.
- To look at the monitor and the screen ,you shouldn’t have to move your head.
- Always check the position of the monitor to avoid muscle strain and eye strain.
- Its more comfortable to look at a computer screen , looking downwards.
- It’s best if the computer screen is at 15 to 20 degrees(5 inches) below your eyes.
- LCD screens are preferred ,than old PC monitors.Avoid glare.Use Anti-glare screen.
- Light from windows and overhead light shouldn’t come from the back.It’s best to use drapes on the windows.Use floor lamps.Low wattage desk lamps .
- It’s better to have windows to your side than in front or behind.
- Blink frequently
- Use preservative free tear solution to prevent dryness.
- Chair should be comfortable. Preferably with hand rest
- Your feet should touch the floor
- Check your computer display setting
- Brightness :same as surrounding.Should be like a light source and not a glare .
- Text size should be around 14
- Black print white background
Exercise you can do:
Take frequent rest breaks.
While sitting, rotate your feet and wrists while reading. Stand up, move about and stretch your arms, legs, back, neck, and shoulders. This will help reduce tension and muscle fatigue.
Try to give your eyes rest for 15 minutes after two hours of computer use. For every 20 minutes of computer work, shift your eyes and look into the distance for 20 seconds. This allows your eye muscles to relax and refocus.
Blinking frequently helps a lot. It decreases your chances of getting dry eyes. Blinking keeps your eye moist and healthy.
For Children with Computer vision syndrome
Reduce screen time except for educational requirements and that too should be age-appropriate.
Take care that the child has nature time and spends time in a green plant-filled environment.
Children should have regular eye checkups by an Ophthalmologist or eye doctor.
Who should take special care?
Children need more care.
If you use contact lenses, you need to be more careful.
Checkups: Eye checkups Once a year at least. Eyeglasses with anti-reflective coating, the blue light filter will help to protect your eyes.
Takeaway
Regular eye examinations and proper viewing habits can help to prevent or reduce the symptoms
associated with Computer Vision Syndrome.
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