Computer glasses: protect your eyes while you work

The biggest part of an average work day is spent behind the computer. During the COVID-19 pandemic, our screen time has increased even more with video calling, online meetings, and webinars. It takes a toll on our muscles, eyes, and eventually affects our productivity. d preventive measures for computer vision syndrome (CSV).

The term computer vision syndrome (CSV) is used to describe problems that result from prolonged computer, tablet, e-reader and smartphone use. It’s also referred to as digital eye strain (DES), because the symptoms are not limited to time spent at computers.

When you use any digital device, it places a unique demand on your eyes, different to any other visual activity. You have to either focus at a screen for a long time on end, or change your gaze between a device such as your phone or a tablet and the environment around you. It can place strain on the eyes, making it harder to accommodate (changing your focus between different distances). For this reason, people who use digital devices a lot, often experience vision- and posture-related problems.

According to the American Optometric Association, the most common symptoms of DES are eyestrain, headaches, blurred vision, and dry or burning eyes, as well as neck and shoulder pain.¹ Of course, if you’re older than 40, accommodation problems may also be a result of the gradual loss of the ability to focus on nearby objects that comes with aging (presbyopia). A lot of screen time can worsen the discomfort even more.

Make sure that your screen has the highest possible refresh rate and image stability. Adjust your monitor so that the picture is rich in contrast and sharp. Also adjust the font size so that you can read the text easily and comfortably.

The top of the screen should be slightly below horizontal eye level, and about 50 cm away from your eyes. Test the distance so it’s more or less an arm’s length.

Getting the right distance and height can be a bit harder with laptops. Adding on external elements that you can plug into your laptop such as a mouse, keyboard and monitor can up the comfort. There are also various ergonomic laptop stands that can be adjusted to a comfortable reading and typing height, and a lot of these can also fold flat so you can take it with you wherever you go.

When setting up your keyboard, you should be able to rest your forearms or elbows on your chair armrests while typing, without having to hunch your shoulders. The same goes for using a trackpad or mouse.

If you’re constantly experiencing symptoms of DES, it’s important to go for an eye test, or update your current glasses prescription. It’s possible that you simply have an unaddressed refractive error, and the right lenses may correct this and improve your perceived eye strain.

You may find that a new pair of glasses can actually improve the way you work, as research shows that uncorrected refractive errors actually has an impact on economic productivity.²

There are different lenses for computer glasses to choose from, depending on the visual requirements of your job.

Generally, there are three types of office setups:

1. An indoor workstation with a computer, and some contact with other staff.
2. An indoor workstation where the person reads a lot of printed material and looks at sketches (for example architects).
3. An indoor office setup with a lot of contact with other staff and customers, as well as some computer work.

Depending on your personal needs, your eyecare professional will individualise your prescription with one of the following types of lenses:

Near
With this design, you’ll have natural vision from a closeup reading distance, up to two metres. It’s ideal for intense computer work and reading.

Room
Comfortable vision ranges from a closeup reading distance to a typical room distance of around four metres. It’s ideal if you work at a computer and interact with customers, as you don’t have to take off your spectacles when getting up from your desk and walking around.

Book
These lenses have a maximum distance of one metre, but compared to reading glasses, it will give you a significantly larger field of vision for a comfortable reading experience.

Individual
These computer lenses are completely tailored to your personal needs. The viewing distance is customised to the nearest centimetre, and frame data, face shape as well as near working distance is incorporated into the design.

At night, overexposure to blue light can affect the body’s circadian rhythm, leading to sleeplessness and fatigue.

The human eye can’t block blue light. In fact, all visible blue light passes through the lens and cornea, ultimately reaching the retina. If you spend a lot of time working on digital devices, you may perceive eyestrain and blurred vision. Too much nighttime blue light exposure can also make it difficult to sleep and exacerbate patterns of insomnia.

It’s important to note that not all computer glasses are blue light blocking glasses. Spectacles for computers are simply designed to improve vision comfort in the intermediate zone, and it doesn’t necessarily feature blue light protective qualities.

However, you can customise your computer lenses or any other glasses lenses with a specialised blue light coating. Such coatings are applied to lenses, and include a blue filter which lessens blue light. It will improve your visual comfort, without losing out on its beneficial effects.

If you don’t have a prescription for a refractive error, you can still wear anti blue light glasses. Your eye care professional will be able to advise you on your options.

• Take breaks
  Get up from your desk whenever you get a chance and go for a quick walk. Fetch a glass of water or make a cup of coffee or tea, just to ensure you give your eyes a rest and that your body doesn’t remain in the same position for too long.

• Rest your eyes
  The 20-20-20 rule applies here. Every 20 minutes, look into the distance at least 20 metres away, for at least 20 seconds. This will ensure less eyestrain from focusing in the intermediate zone all the time.

• Blink often
  We tend to forget to blink when working on digital devices. Blink deep and hard whenever you remember to, and when you take breaks also make a conscious effort to blink. This will lubricate your eyes and improve symptoms of dry eyes.
  

• Take care when setting up your workstation
  Follow these guidelines when setting up your workstation.

• Exercise and stretch
  Try to exercise or walk at least three times a week, and stretch your sore and tired muscles throughout the day. Add on a 10 minute stretching session after a particularly long day’s work.
  

Speak to your eyecare professional if you perceive increased strain, dryness and blurry vision from devices that emit blue light.