With so many of us spending hours glued to a computer screen, tablet or smartphone each day, it’s not surprising that we get asked this question time and time again. In short, the answer is ‘no’ – using a computer for long hours can cause eye strain but it is not harmful. Here we provide advice to relieve eye strain and improve comfort at the end of a long day.
Eye strain is used to describe a range of symptoms from general tiredness, to blurred vision and discomfort of the eyes. It is usually caused by a combination of muscular fatigue (both inside and outside the eyes) and drying out of the eye surface. Research has shown that people blink less frequently and completely when using a computer. This causes the tears that protect the eye surface to evaporate more quickly leaving it exposed, and feeling gritty and dry.
How can I prevent eye strain?
You can reduce eye strain by making adjustments to your computer position and settings, and most importantly by taking regular breaks:
4. Take regular breaks – we cannot emphasise the important of this; keep reminding yourself until you form a habit! By taking breaks, you allow the muscles inside and outside of your eyes to relax, and give your eyes a chance to rehydrate. You can follow the 20:20:20 rule – every 20 minutes, change your eye focus by looking away from your screen and at something in the distance (approximately 20 feet or 6m away), for approximately 20 seconds. Remember to blink completely a few times to help the spread of protective tears across your eye surface. For every hour of work, take a 5-minute break away from your desk to stretch your legs and keep hydrated by drinking water. Whatever you do, try not to look at your phone during this time as it creates more work for your eyes. It is natural to forget to take breaks, but you can set reminders using a timer on your computer or smartphone, or by using apps designed for this purpose
Aside from taking a well-deserved break from your screen, there are options available to target the symptoms of dry eyes. These include using artificial tear drops or preparations, drinking more water and increasing the consumption of omega oils in your diet.
At the end of a long day, many people browse online using their phones or tablets. While this doesn’t harm their eyes, research has shown that exposure to bluer light shades can make it harder to fall asleep. If it’s difficult to avoid using these devices before bed, use their ‘night mode’ options to automatically adjust the background to warmer tones.