Computer eyestrain is just one symptom of Computer Vision Syndrome (CVS) which the American Optometric Association defines as "the complex of eye and vision problems related to near work which are experienced during or related to computer use". As the term "syndrome" implies, the condition is characterised by a cluster of associated symptoms, including headaches, neck and shoulder pain, dry or irritated eyes and blurred vision. Eyestrain, though, remains the number one office-related health complaint. Fortunately, the symptoms can be substantially reduced if the simple tips below are followed: One of the major contributory factors to computer eyestrain is excessively bright light which can come in from outside or from interior lighting. External light should be eliminated by drawing blinds or drapes. Interior lighting should be half that used in most workplaces, with fewer and/or lower intensity bulbs offering an easy solution to the level of ambient lighting. Another aspect of excessive light causing eyestrain is glare from walls, together with reflections on the computer screen itself. The effect on the eyes is similar to that produced by snow blindness (photokeratitis) where the eyes also become red and irritated. Once again, CVS sufferers can easily remedy computer-generated glare. Install an anti-glare screen on your monitor, use a computer hood if walls cannot be painted a darker shade and have an anti-reflective coating applied to your glasses. A mismatch between the brightness of the ambient light and that of your computer screen can be corrected by pressing the buttons on the monitor. Two other adjustments can optimize eye comfort levels: first, keep the contrast between screen background and the on-screen characters high, and, second, make sure that the text size and color are vision-friendly. You should also ensure that your monitor display is as eye-friendly as possible. The quality of the display is dependent on the refresh rate, dot pitch and resolution. Your optimal refresh rate should be 70 hertz or above. If your monitor redraws the content on the screen at a sub-optimal rate your eyes will be strained. At a very slow rate you will notice a distinct flicker which is not only irritating but requires the eye to constantly refocus. This tires the muscles of the eyes very rapidly producing eyestrain. Dot pitch affects the sharpness and clarity of the display. Most monitors have a dot pitch that typically varies between 0.25 mm and 0.28mm. 0.28 or lower is the optimum figure for regular dot pitch. Dot pitch is not adjustable so be sure to select a monitor with as low dot pitch as possible to minimise fuzziness. Resolution refers to a monitor's pixel density. A word of warning, though: there is a trade-off between very high resolutions and an adequate refresh rate. You might have to reduce the resolution a little to make sure that the refresh rate is sufficiently high. Your monitor's manual will contain information on the above and some monitors have a button on the front that also provides the same information. In Windows the settings tab in the Display Properties dialog box can be used to adjust the refresh and resolution rate. Consult the Help menu or the monitor manual if operating a different system. We've looked at problems with viewing your computer screen but, but don't overlook problems with your keyboard. Admittedly, the strain usually associated with computer keyboard activity relates to another syndrome, Carpel Tunnel Syndrome, which is a form of repetitive strain injury of the wrist. Keyboards with longer, higher contrast lettering for easier viewing and, therefore, less eyestrain are now increasingly available. The letters, symbols and numbers are almost half as large again as those on a standard keyboard. Combine a larger keyboard with a customised computer screen and the workplace suddenly becomes a happier place to work in. To finish, a simple self-help tip. Given that office buildings tend to have very dry environments anyway, it is all the more important to ensure your eyes remain as moist as possible by blinking regularly. When working at a computer you might be surprised to learn that you blink only one fifth as often a normally. Regular blinking at half-hour intervals, rewets the eyes and helps avoid the irritation of dry eyes. If eyedrops need to be applied, however, make sure that they are formulated to treat irritation and dryness and are not purely cosmetic. These non-lubricating eye drops are designed to reduce eye redness (blood-shot eyes) but not necessarily to alleviate the symptoms of dryness and irritation. Follow the above advice, and you will have significantly reduced the number one symptom of CVS - eyestrain. Best of all, take the strain off your wrists as well by having a short break now and again. Your workload will suddenly seem much lighter.
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