We live in modern era where almost every work is done by computer. Unfortunately, we experience the unpleasant effects of extensively using computers and digital technology. Computer vision syndrome is a condition which arises from the prolonged and uninterrupted use of a computer or other digital device, such as game console or a smart phone. This is resulting in a range of eye problems which are similar to the regular eye strain.
This condition arises when we focus on a digital screen, up close, for longer periods and this is causing strain on the eyes and they affect your ability to focus. Many of the symptoms of computer vision syndrome are similar to those of eye strain. The most common symptoms of computer vision syndrome are increased sensitivity to light; neck, shoulder and upper back pain; blurred vision; headaches; sore, burning, itchy or dry eyes; eye discomfort; difficulty focusing on the screen or readjusting eyes to focus on other objects. Also, children have increased chances of getting computer vision syndrome because their games last for hours and they play them without making breaks.
In severe cases, this condition can lead to nausea and vomiting. You need to talk with your doctor if you have computer vision syndrome before you start using some of the below mentioned home remedies for this condition. Here are some home remedies and tips which can help you in the treatment of computer vision syndrome:
Consider computer eyewear good for computer vision syndrome
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If you want to have a good comfort while you are working on your computer, then you should visit eye care professional to modify your eyeglasses prescription and to create customized computer glasses. This is very important, especially when you wear contact lenses because they can become dry and uncomfortable during the long working hours. Also, computer glasses are very effective if you wear progressive lenses or bifocals, because these lenses are not optimal for the distance to your computer screen.
Also, many doctors are recommending lightly tinted lenses and photochromic lenses for computer eyewear because this can help to reduce the exposure to the potentially harmful blue light which is caused by digital devices [1]. You need to talk with your doctor if you want to use these computer glasses.
Indian gooseberry treat computer vision syndrome
This natural cure is known as amla. Amla has many health benefits. You should make a home remedy of amla powder and water and take it two times per day on regular basis because it can help you in the treatment of computer vision syndrome.
Bilberry
There are some studies in which are said that bilberry can help you in the natural treatment of computer vision syndrome [3]. This dark blue berry grows on shrubs throughout Europe. It is close relative to the more common blueberry but bilberry has more beneficial pigments. There are some studies in which are said that royal air force pilots during the World War II have taken bilberry jam and they have noticed improvements in their night vision. This is possible due to the flavonoid pigments in bilberry. You should talk with your doctor about the recommended dosage of bilberry which you should take about your treatment of computer vision syndrome.
Modify your workstation
We know that we are looking back and forth between a printed page and the computer screen, then it can cause eye strain. You should put the printed pages on a copy stand adjacent to the monitor. You should light the copy stand properly. Also, you may want to use a desk lamp, but you should be sure that it will not shine into your eyes or into your computer screen. It is known that the improper posture during computer work can lead to computer vision syndrome.
You should adjust your workstation and chair to correct the height. You should buy ergonomic furniture which can enable you to position where your computer screen is 20 – 24 inches from your eyes. The center of your computer screen should be about 10 – 15 degrees below your eyes in a comfortable position of your head and neck.
Take frequent breaks
You should take frequent breaks during your computer work day because this can help you to reduce your risk for computer vision syndrome and experiencing symptoms, like shoulder, back and neck pain. There are many workers who take only two breaks of fifteen minutes throughout their working days on computer. There are some studies in which are said that the eye strain and discomfort were significantly reduced when computer workers took 4 additional 5 minute “mini – breaks” throughout their work [4].
It was noticed that these breaks did not reduced the productivity of workers. Also, data entry speed was significantly faster due to extra breaks so the work was maintained even though workers had extra twenty minutes of break time each day. You should talk with eye specialist about doing exercises which you can perform during your breaks and after work so in this way you will reduce the tension in your back, shoulders, neck and arms.
Cucumber
Cucumber is one of the best home remedies for computer vision syndrome. You should slice the cucumber and put cucumber slices on your eyes. This will soothe your eyes and you will get a relief from the stress.
Exercise your eyes
The focusing fatigue is also a common cause for the computer vision syndrome. You should look away from your computer at least every twenty minutes and gaze at a distant object (which is at least 20 feet away) for at least 20 seconds so in this way you can reduce your risk of tiring your eyes. Some doctors call this exercise as “20 – 20 – 20 rule”. When you are looking far away, this will relax the focusing muscle inside the eye and it can help you to reduce the fatigue.
There is another exercise which you can do and that is to look away at an object for 10 – 15 seconds and then gaze at something up close for ten to fifteen seconds. Then, you should look back at distant object. You should do this exercise ten times. This exercise can reduce the risk of your eyes focusing ability to “lock up” after prolonged period of computer work. Both exercises can help to reduce the risk of computer eye strain. You should remember to blink frequently during these exercises because this can help you to reduce your risk of computer – related dry eyes.
Get the right light
It is very important to have good lighting because it is healthy for your eyes. You should keep the bright lighting overhead to a minimum. If you have desk lamp, then you should make it to shine on your desk and not on you. You should try to keep the window light off to your side and not in front or behind you. You should use blinds and get a glare screen. You should position your computer screen to reduce reflections from windows or overhead lights.
Wash your eyes
When you are working long hours on computer, then you should wash your eyes every two hours. This can help to lower your stress and it will keep your eyes clean. Also, your eyes will be refreshed.
Blink more often
It is very important to blink when you are working at computer. Blinking moistens your eyes and it prevents irritation and dryness. There are some studies in which are said that when people are working at a computer, they blink less frequently, which is about 1/3 as often as they normally do, and many blinks which are performed during computer work are only partial lid closures. It is known that tears coating the eye evaporate more rapidly during the long non – blinking phases and this can lead to dry eyes. [5]
The air in many offices is dry and this can increase how quickly your tears evaporate which is increasing your risk for dry eyes. If you have dry eyes, then you should talk with your doctor about artificial tears to use during the day. You should blink every twenty minutes and blink ten times by closing your eyes as if you are falling asleep. This exercise can help to re – wet your eyes.
Minimize the glare
You should know that glare on walls and finished surfaces, as well as reflections on your computer screen, can lead to computer vision syndrome. You should install an anti – glare screen on your monitor. You should cover your windows. If you cannot reduce the outside light, then you should use a computer hood. If you wear glasses, then you should buy AR (anti – reflective) coating. This can reduce the glare by minimizing the amount of light which is reflecting in the front and back surfaces of your eyeglass lenses. [2]
References:
[1] Lakkis C, Weidemann K. Evaluation of the performance of photochromic spectacle lenses in children and adolescents aged 10 to 15 years. Clinical and Experimental Optometry. 2006;89(4):246-52.
[2] Pierce S. Debunking blue light glasses claims to focus on proven eye issues. Texas medical Center. 2020.
[3] The Pharmaceutical Journal. Visual benefits of bilberry. 2008. Retrieved from www.pharmaceutical-journal.com/news-and-analysis/opinion/blogs/visual-benefits-of-bilberry/10027012
[4] Industrial Safety & Hygiene News. How to relieve computer eye strain. 2017. Retrieved from www.ishn.com/articles/106280-how-to-relieve-computer-eye-strain?
[5] Degner L. Blink and other ways to prevent screen fatigue. Enhanced Vision. 2014. Retrieved from www.enhancedvision.com/low-vision-tips/blink-and-other-ways-to-prevent-screen-fatigue.html
