Are you one of those who logs into your work email through the phone even when at home on weekends or holidays? Do you have the habit of checking the phone every time a notification pings or the screen lights up? Do you have this morbid ‘fear of missing out’ (FOMO in short) whenever you inadvertently leave your phone behind at home? Then you are already well on your way to develop something very unique to this generation. That is, Computer vision syndrome! Read on to know more about it and learn some tips to reduce your eye fatigue while at it.
Now we all know that as a computer professional or a student or even a homemaker you are not only looking at one screen at any given point in time. Multiple screens are on at one time and with it the problems also compound.
The ‘work from home culture’ has made people watch a riveting series on popular platforms like Netflix and manage work as well as attend to important calls and shop online all at once. Jack of all trades but master of none? Some call it work-life balance but is it truly that? When juggling between the screens the organ that takes all the brunt is our poor eyes. In this context it has become very important to understand about computer vision syndrome and some methods to protect your eyes while viewing screens.
Last year when the pandemic hit we even had schools conduct online classes. A generation of children and teachers for that matter have attained digital literacy and slowly this boon has turned into an addiction. Though most schools have gone back to traditional classroom teaching, the children are still hooked onto their screens like never before- be it for watching games, videos or even copying notes sent by other children. Everything happens around a screen.
It’s impossible now to completely do away with your phones or devices in this day and age. Everything has gone digital- even the three basic needs (food, clothes and housing- Roti, Kapda and Makaan) can be bought with just a click of the thumb. I have written this article on a device and chances are that you are reading it on a device. There is no other way around it and accepting this reality is the first step forward. The screens have grown bigger but the damage it does to the eyes has also grown. The computer vision syndrome that is being faced by many people is attributed to the increased usage of screens.
Blue light and what is it?
Now we know that light has 7 colours within it. Each colour has its own wave length and energy. All our devices like television screen, smartphones, tablets, laptops and desktops emit light in the blue light spectrum. Blue light is touted to have a very low wavelength and high energy quite like the UV rays. The UV rays have been unpopular for causing cancers of the skin and being harmful to the retina. Since the blue light is similar to the UV light they also have come under close scrutiny in the recent past. Many scientist are divided as to whether blue light can cause as much damage as UV light. While diseases like age related macular degeneration (AMD) a type of retinal damage causing permanent vision loss and certain types of cancers like breast, prostate and colon have been linked to excess blue light. More research is needed to substantially link the two. Click here to read more about blue light
Common complaints that are reported by those who work on the computer are:
1. Dryness of eyes- the eyes usually are kept moist by a layer of tear film. When working for long hours one often does not blink enough to coat the eyes periodically with this tear film. So after a while the eyes feel very dry and gritty.
2. Burning sensation in the eyes
3. Itching over the eye lids
4. Blurring of vision- working in poorly illuminated rooms or too close to the screens can cause reduced visual acuity after a while.
5. Foreign body sensation- having a gritty feeling in the eyes is also caused due to lack of tear film and eye dryness.
6. Headaches- the computer screen unbeknown to us causes release of the stress hormone cortisol. This inturn leads to your blood vessels of the brain to constrict. Lesser blood flow means more headaches.
7. Disturbed sleep- the blue light emitted from devices can also alter the sleep-wake cycle of the body what we call our circadian rhythm. It makes our brain think that it is day time even when it’s past midnight and can reduces the production of the sleep producing hormone melatonin! We need melatonin for good sleep and prolonged deficiency can lead to insomnia!. Please click here to read my blog about twelve sleep hygiene tips that would help you to sleep well.
All these above symptoms could be indications that you are suffering from computer vision syndrome.
So what can you do to avoid computer vision syndrome?
1. 20-20-20 rule- No, I’m not talking about the popular IPL cricket matches. There’s more at stake here. So whenever you are in front of the computer, after every 20 minutes of screen viewing look at an object at least 20 feet away for around 20 seconds and blink 20 times. It’s as simple as that! Do this the next time you are plonked in front of your laptop working overnight chasing that important deadline.
2. Limit your devices- easier said than done I know. But someone has to say it out loud! Every time you switch from one device to another you have that much more exposure to the blue light emitting from your multiple devices. Over a long period of exposure this blue light can cause dryness, itching, burning and even vision disturbances. So don’t be a ‘Jack of all trades’ and limit to one screen at a time!. This would go a long way in preventing the computer vision syndrome from developing.
3. Posture matters- again, how you sit in front of the screen affects your eye. Often we notice people sitting too close to the screen or squinting at the screen both of which can cause eye strain. Make sure the screen is around 20 inches from you and do not tilt or turn to watch the screen. The top of the computer should be at or just below your eye level for experiencing optimum comfort.
4. Light for good sight- it’s always better to sit in a bright room and view a dull screen rather than sitting in a dark room with your laptop on full brightness. Every device be it laptop or phone comes with light adjustment option on it so minimise your screen brightness to ‘night mode’. Remember the little talk we had about the blue light?
5. Use your prescription glasses while viewing screens. Many of us have the habit of skipping the prescription glasses when watching a movie or looking at our phones and putting it on only to read or write. These glasses actually help reduce your eye strain and protect you from CVS so wear em at all times.
6. Use blue light filtering screens- we can purchase these screens which can be put on your devices. However the verdict is split on the blue light filtering glasses. Some say they are beneficial however the ophthalmologist community do not recommend using them stating that these are to be worn only during the dark and not at all times.
7. Using artificial tear drops- for those already suffering from dry eyes the artificial tear drops medication available over the counter can be helpful to maintain lubrication of the eye and reduce the foreign body sensation in the eyes.
8. Change your bed time routine- A lot of us have the habit of viewing something on our phones until the penultimate moment till our eyes shut tight! This habit needs to go. Limit your screen time to at least 30 minutes before you hit the pillow and switch to reading a book or listen to some soothing music instead!
9. Take a break- If your Sundays and free time is spent only viewing something on the screens, it is high time you find a new activity. Going on walks, reading an actual paperback book, cooking or baking, doing home repairs or even playing board games may sound so old school. But they can help you limit your screen time and give you a much needed digital detox. So take a break once in a while!.
So hopefully you begin to adopt these small changes to your daily digital habits and protect your eyes in the long run.
When choosing between your eyesight or the website? What will you choose from here on after being aware of computer vision syndrome?
That reminds me, I need to get off the screen right now. I have been staring at the screen for quite some time now while penning these thoughts of mine! Adios!