Save your eyes

FM Bureau | 01-June-2014

Detailed News

By FM Bureau

Your eye doctor will ask you questions about factors that might be causing symptoms. Your doctor will perform an eye check, including testing your vision. The doctor may ask you about your work habits, such as your seating and computer positions, and the length of time you normally spend on a computer each day. 

Treatments and drugs

Generally, treatment for eyestrain consists of making changes in your work habits or environment. In some cases, eyestrain may improve if you get treatment for another underlying eye condition.

For some people, wearing glasses that are prescribed for specific activities such as using a computer or reading may help reduce eyestrain.

Your doctor may suggest that you do regular eye exercises to help your eyes focus at different distances.

Lifestyle and home remedies

A few simple adjustments in how you read, work or use the computer can give your eyes a much-needed rest. Consider these simple tips to reduce eyestrain.

While doing close-up work, make sure you have light thats well directed on what youre doing. Use a brighter light source if you need one, especially if you have reduced vision.

When reading printed materials, try to position the light source behind you and direct the light onto your page. If youre reading at a desk, use a shaded light positioned in front of you. The shade will keep light from shining directly into your eyes.

While watching television, keeping the room softly lit may be more comfortable than having a high contrast between the TV screen and the surrounding environment.

Tips for computer work

Computer use is a common cause of eyestrain. If you work at a desk and use a computer, take some of the strain off your eyes by making sure your work space is set up in an appropriate and eye-friendly way.

Adjust your position: Position your monitor directly in front of you 20 to 40 inches (about 50 to 100 centimetres) from your eyes. If you need to get close to read small type, consider increasing the font size. Keep the top of your screen at eye level or below so that you look down slightly at your work. If you wear bifocals, you may have a tendency to tilt your head backward so that you can see through the lower portion of your glasses. To adjust for this, consider lowering your monitor a few inches or buying glasses designed for computer work.

Check the lighting and reduce glare: Bright lighting and too much glare can strain your eyes and make it difficult to see objects on your screen. To check glare, sit at your computer with the monitor off. This allows you to see the reflected light and images. Note any intense glare. The worst problems are generally from sources above or behind you, including fluorescent lighting and sunlight.

Adjust your monitor: If possible, place your monitor so that the brightest light sources are off to the side, at a right angle to your monitor. Consider turning off some or all of the overhead lights. If you need light for writing or reading, use an adjustable desk lamp. Close blinds and shades and avoid placing your monitor directly in front of a window or white wall. Use a glare-reducing screen to minimise glare from overhead lighting. Finally, adjust the contrast and brightness on the monitor to a level thats comfortable for you, making sure the letters on the screen are easy to read.

Keep your monitor clean: Wipe the dust from your computer screen regularly. Dust on the screen lowers contrast and may contribute to glare and reflection problems.

Position your keyboard properly: Place your keyboard directly in front of you. If you place the keyboard too high, too low or at an angle, it may cause discomfort and fatigue in your eyes, wrists and hands.

Keep reference materials nearby: Place reading and reference material on a document holder beside your monitor and at the same level, angle and distance from your eyes as the monitor is from your eyes. This reduces how much your eyes need to readjust and how often you need to turn your neck and head.

Relax and refresh

Take eye breaks: Throughout the day, give your eyes a break by forcing them to focus on something other than on your computer screen. A good rule of thumb is to follow the 20-20-20 rule: Every 20 minutes, take your eyes off your computer and look at something 20 feet away for at least 20 seconds. Its reasonable to take a break every 15 to 30 minutes for one to three minutes. Do other works, such as phone calls or filing, during this time. Try to stand up and move around at least once every hour or so. If possible, lean back and close your eyes for a few moments. 

Blink often to refresh your eyes: Because many people blink less than normal while working at a computer, dry eyes can result from prolonged computer use. Blinking produces tears that moisten and refresh your eyes. Make a conscious effort to blink more often.

Consider using artificial teardrops: Over-the-counter artificial tears can help prevent and relieve dry eyes that result from prolonged sessions at the computer. Your doctor can suggest which drops might be best for you. Lubricating drops that dont contain preservatives can be used as often as you need. If the drops youre using contain preservatives, dont use them more than four times a day. Avoid eye drops with a redness remover as these may worsen dry eye symptoms. 

Improve the air quality in your work space: Some changes that may help prevent dry eyes include using a humidifier, lowering the thermostat and avoiding smoke.

Practice relaxation: Ease muscle tension with relaxation exercises. Place your elbows on your desk, palms facing up. Let your weight fall forward and your head fall into your hands. Position your head so that your hands cover your eyes, with your fingers extended toward your forehead. Close your eyes and take a deep breath through your nose; hold it for four seconds, then exhale. Continue this deep breathing for 15 to 30 seconds. Perform this simple exercise several times a day.

Massage your eyelids and muscles over your brow, temple and upper cheek once or twice daily: This can be performed with your bare hands and fingers or can be done using a warm towel over closed eyes. Gently massage your upper eyelid against your brow bone for about 10 seconds. Follow by massaging your lower eyelid against the lower bone for about 10 seconds. This process can stimulate your tear glands, which may help prevent dry eyes. Massaging the muscles in the area around your eye (orbit) also helps relax those muscles, which may reduce some of the symptoms of eyestrain.

Get appropriate eyewear: 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. Glasses or contact lenses designed specifically for computer work may be a worthwhile investment.

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