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Computer vision syndrome: symptoms, causes and simple relief

Many people in Goa now spend most of the working day looking at a screen, in offices, banks, shipping and port offices, hotels and call centres, and then spend the evening on a phone. Children study online and play on tablets. By evening the eyes feel tired, dry or heavy. This group of symptoms is called computer vision syndrome, or digital eye strain. It is very common, it is not known to damage adult eyes permanently, and it can usually be eased with simple changes.

What are the symptoms of computer vision syndrome?

• tired, aching or heavy eyes, worse as the day goes on
• dry, burning, gritty or watery eyes
• red eyes
• blurred vision at the screen, or when you look up from it to something far away
• difficulty refocusing between the screen, papers and the room
• headache, often across the forehead or around the eyes
• discomfort from glare
• neck, shoulder and back ache from posture

The symptoms usually ease after a break or a night's sleep, and come back with the next long session.

Why does screen work strain the eyes?

• Less blinking. When people concentrate on a screen they blink much less often, and many blinks are incomplete. The tear film dries out, causing dry-eye symptoms.
• Close focusing for hours. The focusing muscle inside the eye works constantly at close range and tires.
• An uncorrected or out-of-date spectacle power. Even a small power or a little astigmatism, which you may not notice for distance, makes screen work harder.
• Age. From about 40, the lens inside the eye gradually loses its ability to focus close (presbyopia), and distance glasses alone are no longer enough for a screen.
• The set-up. A screen too close, too high or too low, glare from a window or lights, small text, and a screen much brighter or darker than the room all add strain.
• The air. Air-conditioning and fans blowing across the face dry the eyes further.
• Phones. Small text held close, often in a dark room late at night, is harder on the eyes than a desktop screen.

Is it the blue light?

Screens give off some blue light, but far less than daylight, and current evidence does not show that the blue light from screens damages the eyes or causes eye strain. Glasses that filter blue light have not been shown to reduce strain. Using screens late at night may disturb sleep, partly because of the light and partly because of what you are watching. For more, read are blue light glasses worth it?

What helps?

Set up your screen

• Keep a computer screen at about arm's length, with the top of the screen at or slightly below eye level, so that you look slightly down at it. Looking down lets the lids cover more of the eye, which reduces drying.
• Make the text bigger instead of leaning in.
• Place the screen side-on to windows, and reduce reflections from lights.
• Match the screen brightness to the room; avoid a bright screen in a dark room.
• Keep papers you work from at about the same height and distance as the screen.

Take breaks and blink

A popular habit is the 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. It is widely advised and easy to remember, but it has been little studied, and nobody knows the ideal timing. Treat it as a reminder to relax your focus and blink fully. Longer breaks away from the screen every hour or two help too.

Look after the surface of the eye

Point the air-conditioner and fans away from your face. Lubricating eye drops (artificial tears) can ease dryness; if you need them often, ask the eye doctor which kind suits you. Dry eye that does not settle needs its own care: see dry eye and screen strain treatment.

Get the right spectacle power

An eye test at screen distance, as well as for distance, is often the most useful single step. People over 40 may need glasses set for the middle distance, or lenses that cover distance, screen and reading. Read reading glasses after 40 and eye test for glasses.

What about children and screens?

Children get the same strain, but often do not complain. Instead they may rub their eyes, blink a lot, hold the screen very close or avoid reading. Long hours of close work and little time outdoors are linked with short sight (myopia), which is becoming more common in children. Encourage time outdoors in daylight every day, regular breaks, and screens held at a sensible distance, and have the child's eyes checked if you notice these signs.

When should I see an eye doctor?

• symptoms that do not improve with better habits after a couple of weeks
• headaches that keep coming back with screen or reading work
• blurred vision that does not clear after rest
• double vision, or one eye turning in or out
• a red or painful eye, or pain in bright light

Screen strain is checked and treated at ReNew Vision Eye Hospital, Vaddem, Vasco, in the Eye OPD, Monday to Saturday, 4 pm to 7 pm. Call or WhatsApp 072489 88039. Bring your current spectacles, and tell the eye doctor how many hours you spend on screens and at what distance. Other front-of-the-eye problems are covered on the red eye, dry eye and cornea page.

Questions patients ask

Can computer vision syndrome damage my eyes permanently?

It is not known to cause permanent damage in adults. The symptoms are uncomfortable and usually ease with rest. In children, a lot of close work and little time outdoors are linked with short sight, so outdoor time and breaks matter.

Does the 20-20-20 rule work?

It is widely advised and reminds you to relax your focus and blink, but it has been little studied. Regular breaks, a good screen set-up and the right spectacle power matter at least as much.

Do I need computer glasses?

Not always. If you are under 40 and your spectacle power is up to date, you may not. After 40, glasses or lenses set for screen distance often make work easier. An eye test at screen distance shows what you need.

How far away should the computer screen be?

About an arm's length, roughly 50 to 70 cm, with the top of the screen at or just below eye level. Hold a phone a little further away than feels natural, and make the text bigger instead of bringing it closer.

Should I use eye drops for screen strain?

Lubricating drops (artificial tears) can ease dryness during screen work. If you need them more than a few times a day, or your eyes stay red or sore, see an eye doctor. Drops that take away redness are not meant for regular use.

This page is general eye-health information, not personal medical advice. Your eye doctor advises you after examining your eyes.