How do I fix computer vision syndrome?
Computer vision syndrome treatment involves:
- Managing dry eye.
- Correcting your vision.
- Changing your routine and environment.
Your provider will decide which methods are best for you. You may need to try several methods at once to ease your symptoms and keep the issue from coming back.
Managing dry eye
Using digital devices for long periods of time causes your eyes to dry out. This means you can develop dry eye disease. Or, if you already have dry eye disease, it can get worse. Treatment focuses on lubricating your eyes to help them feel better. Your provider may:
- Recommend artificial tears (over-the-counter eye drops) to add moisture to your eyes.
- Advise you to blink more often. You may not realize how much you’re staring at the screen without blinking until you’re aware it’s a problem. Making a conscious effort to blink more can help your natural tears soothe your eyes.
- Recommend prescription eye drops or other treatments.
Correcting your vision
Refractive errors, even minor ones, can worsen symptoms of computer vision syndrome. Your provider may recommend glasses or contact lenses to help you see more clearly.
For some people, computer glasses are a helpful solution. Computer glasses correct your vision for objects at an intermediate (middle) distance. This can help when viewing computer screens, which aren’t as close to your face as a book but not as far away as a TV. You can also choose anti-glare technology for your lenses to help cut the glare from your devices.
Research hasn’t proven a benefit to blue light glasses, so talk to your provider if this is something you want to try.
Changing your routine and environment
Your provider will give you advice for changing your routine and adjusting the space around you when using digital devices. They may ask you about your posture, how long you spend on a device in one sitting and the lighting in your room. Making some small tweaks can make a big difference in your symptoms.
Here are some general tips:
- Reduce your screen time. Try to use digital devices for fewer than four hours per day.
- Take breaks often. If you rely on digital devices for work or other reasons, aim to take a 15-minute break every two hours. During that break, don’t look at any screens. Plus, to give your eyes a break from close-up vision, try the 20-20-20 method. Every 20 minutes, look at something at least 20 feet away for about 20 seconds.
- Find a comfortable position. Set up an ergonomic workstation. This can help you avoid straining your eyes from bending forward or stretching your neck to see your screen.
- Limit reflections and glare. Light from windows or bright lamps can reflect on your computer screen and cause eye strain. Lower your blinds if there’s bright sunlight coming in. Use lower wattage bulbs in the lamps near your computer and avoid bright overhead lights.
- Adjust screen brightness and contrast. The brightness of your screen should be about the same as the level of brightness in the room around you. This might mean you need to adjust your screen’s brightness depending on the time of day. A screen contrast of around 60% to 70% should feel comfortable on your eyes.
- Make text bigger. Don’t try to read super small fonts. If a font isn’t at least size 12, zoom in. Also, when possible, adjust your settings so you’re reading dark print on a light background.
