Tips to Help Reduce Computer Eye Strain

Use proper lighting to reduce glare
    • *Position your computer screen so as to avoid glare from windows or overhead lighting.
    • *Close blinds and move your screen from any light source that may be causing glare.
    • *A glare filter for your screen may also help.
    Adjust the position of your computer monitor
    • *Station your monitor so that it is approximately 18 to 28 inches from your eyes.
    • *Adjust your computer screen so that it is 4-6 inches below eye level.
    • *Try to keep materials beside the monitor so as to require less head movement.
    • *Desk height should be approximately 26 inches.
    • *Your arms should be positioned at a 90-degree angle when typing on your keyboard.
    Adjust your computer settings
      • *Adjust brightness and contrast settings until you find the balance that is easiest on your eyes.
      • *Increase the font size to make reading easier.
      • *Using boldface font will also help.
      • *Black Text on a white background is best or other high contrast combinations.
      Take a break
        • *Taking frequent breaks when working on the computer helps reduce eye strain.
        • *Just as changing your focus and blinking often. Blinking moistens your eyes and prevents dryness and irritation.
        • *After 20 minutes of computer use, change your focus to something at least 20 feet away for approximately 20 seconds. Known as the 20-20-20 Rule for Computer Use, this helps relax the muscles in the eye used for focusing.
        • *If you have a tendency to get very absorbed in your work, set an alarm on your phone or computer that will alert you to take a break.
        Get reading glasses specifically for computer use
          • *Get a routine eye exam. An uncorrected vision problem or an incorrect prescription can contribute to any eye strain you may be experiencing. Often a slight prescription change will make a noticeable difference.
          • *Get reading glasses for your specific working distance. By measuring your different working distances, your eye doctor can customize your prescription accordingly.
          • *If you experience dry eye discomfort, ask your doctor about lubricating eye drops.

          Tackling blue light stimulation

          • *Limit computer use and adjusting cell phone brightness before bedtime. 
          • *Switch to the nightshift mode on your phone display to reduce stimulating blue light default cell phone settings.
          • *Switched out customary blue light led bulbs for warm white led bulbs, especially in the bedroom.
          • *Disconnect from all digital devices at least an hour before bedtime. 

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