Adjusting your computer monitor, taking regular breaks, using eye drops, and making changes to your environment could help relieve eyestrain and dry eyes.
The amount of time you spend staring at a computer screen can affect your eyes and worsen dry eye symptoms.
Some research suggests that looking at electronic screens for more than 3.5 hours daily may increase your risk of experiencing dry eye symptoms by 45%.
Digital screen usage can decrease your blink rate and prevent you from fully closing your eyes. This can affect your tear film, which lubricates and protects the surface of your eye, by allowing your tears to evaporate.
The brightness of the monitor reflecting onto your eyes can also contribute to dry and tired eyes. By the end of your workday, you may find you’re squinting to see what you could previously see more easily.
Keep reading to discover some tips on how to get eyestrain relief if you have dry eyes.
If you wear prescription glasses, talk with an eye doctor.
According to the American Optometric Association, your regular prescription may not be suitable for computer use. An optometrist could recommend special lenses, anti-reflective coatings, or a different prescription for computer-specific use.
Even if you don’t usually wear glasses, an optometrist may recommend a mild prescription to help relieve eyestrain.
Eye drops could help keep your eyes lubricated while using a computer. You can purchase over-the-counter (OTC) artificial tears to use when your eyes feel dry.
If OTC eye drops and adjustments to your environment don’t seem to help, talk with your eye doctor. They may recommend prescription eye drops for chronic dry eye.
Properly placing the computer monitor on your desk can help reduce glare and promote a more ergonomic and comfortable experience.
The American Optometric Association recommends making the following adjustments to your computer monitor:
- Size: If possible, switch to a larger monitor. This can make words and images easier to see.
- Distance: Position your computer monitor about 20 to 28 inches (64 to 66 centimeters) away from your head. You should be looking in the middle of the screen and not have to hunch over or sit up excessively.
- Tilt: Position the monitor about 4 to 5 inches below eye level. This could help reduce the surface area of your eyes exposed to air, reducing tear evaporation that can lead to dry eyes.
Making some changes to your computer screen brightness, speed, and lighting may help relieve eyestrain.
Consider using a flatter computer screen or a glare filter over your computer to reduce any unwanted light.
Adjusting the brightness of your computer monitor may also help. If a website with a white background is so bright that it looks like a light source, it’s too bright. If the monitor appears gray or dull, your monitor should be brighter.
The layout of the location where you use a computer can contribute to eyestrain.
Try setting up your computer monitor away from a window, such as not in front of or behind one. This may reduce the glare from outside light sources that can further irritate and dry your eyes.
If your desk must be up against a window, consider using blinds or curtains to help reduce glare.
Switching out overhead fluorescent lights in favor of lamps can help to reduce overhead glare that could make it difficult for your eyes to focus. Adjusting light to a lower wattage or even a softer filter can help to relax the eyes.
If you do use a lamp on your desk, ensure it isn’t pointed directly at your face. Instead, the light should be pointed downward, toward papers on your desk.
Blinking regularly is key to preventing dry eyes because it helps spread hydrating substances like tears and mucus across your eyes. If your blink rate decreases, your tears may evaporate too quickly.
According to the American Academy of Opthalmology, people usually blink 15 times per minute. However, this rate decreases to 7 or 8 times per minute when using a computer screen.
Consciously try to blink more often when you’re on the computer.
The air quality in your environment when you use a computer may also contribute to eyestrain and dryness. The most common culprits are low humidity and wind.
Consider using a humidifier to increase the amount of moisture in the air and, if necessary, move away from fans and vents that blow air toward your eyes and face.
Also, avoid smoking or being exposed to secondhand smoke that can irritate your eyes.
Some supplements may help improve your dry eye and eyestrain symptoms. For example, omega-3 fatty acids and a combination of bilberry extract and fish oil may help with dry eye, but research is limited.
Always talk with your optometrist or ophthalmologist before taking any supplements.
If you work at a computer all day, it’s important to take frequent breaks.
Consider trying the 20-20-20 rule. For every 20 minutes of work, look away from your screen at an object or area that is at least 20 feet away, for 20 seconds.
It’s also good to get away from your screen for a short period every so often. This can also help reduce any neck or back pain you may experience from sitting at a computer.
Several apps are available on your computer and smartphone to remind you to take breaks when using electronic devices. Some apps could also automatically adjust your screen settings to protect your eyes.
Some apps to consider using may include:
If you’re staring at a computer screen for an extended period of time, not drinking enough water can possibly make your eyes feel worse.
Some
The Academy of Nutrition and Dietetics recommends that adult women consume 11.5 cups (2.7 liters) of water per day and adult men 15.5 cups (3.7 liters).
If you’ve tried all of the above and still can’t get relief from dry eyes, speak with a healthcare professional like an optometrist or ophthalmologist.
They could examine your symptoms and help you develop an appropriate treatment plan. This may include new prescription glasses or eye drops, such as cyclosporine (Restasis) or lifitegrast (Xiidra).
In more severe cases, they may recommend tear duct plugs or eyelid surgery to prevent your tears from draining away too quickly.
Using a computer for long periods of time could cause eyestrain and worsen symptoms of dry eye. Consider making lifestyle changes, such as adjusting the lighting and positioning of your monitor.
If these don’t help, speak with a healthcare professional. They could examine your eyes and help develop a treatment plan for you.
