There you sit, peering at your video display terminal (VDT). If you're one of a growing number of people for whom using a computer is integral to their work, you may be peering for the umpteenth hour today. And like many computer users, you may be experiencing eyestrain as a result. Symptoms may include:
Change your work habits
Take eye breaks — Look away from the screen and into the distance or at an object several feet away for 10 seconds every 10 minutes.
Change of pace — Try to move around at least once every 2 hours, giving both your eyes and your body a needed rest. Arrange non-computer work as breaks from the screen. Consider standing while doing such work.
Wink 'em, blink 'em ... — Dry eyes can result from prolonged computer use, especially for contact lens wearers. Some people blink only once a minute when doing computer work (once every 5 seconds is normal). Less blinking means less lubrication from tears, resulting in dry, itchy or burning eyes. So blink more often. If that doesn't help, you may want to consider using an eyedrop form of artificial tears available over-the-counter.
...and nod — If possible, lean back and close your eyes for a few moments once in awhile. You may not want to do this at your desk and risk being accused of sleeping on the job.
Everything in its place
Monitor — Position your monitor 18 to 30 inches from your eyes. Many people find that putting the screen at arm's length is about right. If you have to get too close to read small type, consider using larger font sizes for characters on your screen. This is usually an easy adjustment in preferences offered in word-processing and Internet-browser software.
The top of the screen should be at eye level or below so that you look down slightly at your work. Place the monitor too high and you'll have to tilt your head back to look up at it, a recipe for a sore neck — and for dry eyes, because you may not close your eyes completely when you blink. If you have your monitor on top of your central processing unit (CPU), consider placing the CPU to one side or on the floor.
Dust on the screen cuts down contrast and may contribute to glare and reflection problems. Keep it clean.
Keyboard — Put your keyboard directly in front of the monitor. If you place it at an angle or to the side, your eyes will be forced to focus separately, a tiring activity.
Source documents — Put reading and reference material on a copy stand beside the monitor and at the same level, angle and distance away. That way, your eyes aren't constantly readjusting as they go back and forth.
Ambient (surrounding) light and glare — To check glare, sit at your computer with the monitor off. You will be able to see the reflected light and images you don't normally see — including yourself. Note any intense glare. The worst problems will likely be from sources above or behind you, including fluorescent lighting and sunlight.
If possible, place your monitor so that the brightest light sources are off to the side, parallel with your line of sight to the monitor. Consider turning off some or all overhead lights. If you can't do that, tilting the monitor downward a little may reduce glare. Closing blinds or shades also may help. A hood or glare-reducing screen is an option, but be sure you aren't sacrificing the intensity of whites on your screen. Adjustable task lighting that doesn't shine into your eyes as you look at the screen can reduce eyestrain. Overall, the surrounding light should be darker than the whitest white on your screen.
Glasses - The correct correction can help
If you wear glasses or contacts, make sure the correction is right for computer work. Most lenses are fitted for reading print and may not be optimal for computer work. For example, many bifocal wearers are constantly craning their necks to look through the bottom half of the lenses, bringing on backache or neckache. Glasses or contact lenses designed to focus correctly for computer work may be a worthwhile investment.
See an eye care professional if you have: