Computer Vision Syndrome: A Self Inflicted Affliction
Introduction
When was the last time you checked your weekly screen time? In 2024, the average American adult spent 7 hours and 3 minutes on screens, which makes sense with many working from home. What’s more concerning is that 87% of children exceed the American Pediatric Association’s recommended screen time, and the average college student spends 8-10 hours a day on digital devices. Personally, between charting at Buckhead Eyecare and checking my phone, I spend more time on screens than I'd like. It's no surprise that screen time is a major cause of eye strain. Let’s explore how to reduce the symptoms of computer vision syndrome.
What is Computer Vision Syndrome?
Computer Vision Syndrome (CVS) refers to a group of eye and vision-related problems that result from prolonged screen use. The condition is caused by the repetitive stress placed on the eyes when focusing on digital screens for extended periods without adequate breaks or adjustments. Unlike printed text, digital screens often have glare, flickering lights, and varying contrast levels, making it harder for the eyes to focus and leading to visual fatigue.
Causes of Computer Vision Syndrome
Several factors contribute to CVS, including:
Prolonged Screen Exposure – Extended use of computers, smartphones, and tablets without breaks puts excessive strain on the eyes.
Poor Lighting – Working in dimly lit environments or under harsh artificial lighting can contribute to eye discomfort.
Improper Viewing Distance – Sitting too close or too far from a screen forces the eyes to work harder to focus.
Glare and Reflections – Uncontrolled light reflections from screens can cause discomfort and strain.
Reduced Blinking – Staring at a screen decreases blinking frequency, leading to dry and irritated eyes. On average the human eye blinks at least 15-20 times per minute. However, this is vastly decreased when we are concentrated on a computer or digital device.
Uncorrected Vision Problems – Undiagnosed or uncorrected refractive errors, such as myopia, hyperopia or astigmatism, can exacerbate CVS symptoms.
Poor Posture – Incorrect sitting posture can lead to neck and shoulder strain, indirectly affecting vision comfort.
Symptoms of Computer Vision Syndrome
The most common symptoms of CVS include:
Eye Strain – Feeling of fatigue or heaviness in the eyes after prolonged screen use.
Blurred Vision – Difficulty in maintaining a clear focus, especially when shifting between near and distant objects.
Dry Eyes – Reduced blinking can cause dryness, redness, and irritation. Patients often describe it as a “burning sensation”.
Headaches – Frequent headaches due to eye fatigue and strain, especially towards the end of a long day.
Neck and Shoulder Pain – Poor posture can contribute to musculoskeletal discomfort.
Difficulty Focusing – Struggling to maintain focus after extended screen use.
Prevention and Management of Computer Vision Syndrome
To reduce the risk of developing CVS, follow these preventive measures:
Follow the 20-20-20 Rule – Every 20 minutes, take a 20-second break and look at something 20 feet away to relax your eyes. It’s catchy, and an easy way to remember to take a break.
Blink More Often – Make a conscious effort to blink frequently to keep the eyes moist and reduce dryness.
Adjust Screen Settings – Reduce screen brightness, increase text size, and use anti-glare filters to minimize strain.
Maintain Proper Distance – Keep the screen at an arm’s length (about 25 inches) and position it slightly below eye level. Us high myopes, tend to get into the habit of leaning inward to get closer to our work. Try to minimize that to avoid postural issues, neck and back strain as well as the eye fatigue issues it may incur.
Practice Good Posture – This goes along with the last point of keeping a good distance from your working area. Maintaining an ergonomic workstation setup with proper seating and screen positioning.
Optimize Lighting – Use ambient lighting to reduce glare and prevent excessive contrast between the screen and surroundings.Use Computer Glasses – Specially designed blue-light-blocking lenses can help reduce digital strain for some. Studies have found that blue-light blocking lenses can also help minimize the effect that blue light exposure has to our circadian rhythms. I could write an entire article on melatonin disruption and the effect blue light has on it. But I will save this for another day. Last but not least, in practice, I myself have heard patients with chronic migraines state that their blue-light blocking lenses have helped minimize their symptoms.
Stay Hydrated – Drinking plenty of water can help maintain eye moisture and reduce dryness.
Visit an Eye Doctor Regularly – Routine eye check-ups can help detect vision problems early and ensure optimal eye health.
Conclusion
As digital screens continue to dominate modern life, awareness and proactive steps to prevent Computer Vision Syndrome are essential. By making simple lifestyle adjustments and prioritizing eye care, individuals can minimize discomfort and protect their vision for years to come. Whether at work or home, adopting healthier screen habits can significantly improve eye health and overall well-being. For further consultation, please book an appointment and visit us at Buckhead Eyecare
