Helpful Eye Care Tips for Computer User’s

With rise of computer usage & many of us spending lots of time in front of the computer (desktop, laptop, iPad, and smart phones) every day. Research is showing a rise in visual problems.Eye-strain,tired eyes, irritation, burning sensations, redness of eyes, dry eyes, blurred, and double vision are commonly experienced by computer users and termed as Computer vision Syndrome ( C .V. S ) .It is a repetitive strain disorder.What can one do? First, it’s important to find out how you can protect your eyes, thorough eye health examinations and by making a few minor changes in your computer viewing habits.

Here are some helpful Eye Care Tips -

Correct positioning is everything 
Correct positioning of your computer, keyboard and typing copy is essential. Your screen should be positioned about an arm’s length (60-75 cm) from your eyes and 15- 20 degrees below eye level  straight in front of you. Consider foot and wrist rests for added comfort. Proper posture & a rightly angled chair will too reduce the neck & eye strain.Font size N9 newspaper print (6/19.2 letter) too will reduce eye strain.

Bilton's proposed term 1,2,10 (one to Ten) can be used for distances for current electronic gadgets.Mobile phones at a distance of one foot (30 cm),2-21/2 feet for desktops and laptops and 10 feet(about 3 meters) for television screens.
Palm tops, laptops and mobile are held closer  ,bigger font and reading corrections should be used.Those working for prolonged hours(>30 hours/week) fine  glasses  corrections too must be corrected to avoid eye strain.

Lighting can make all the difference
Room lighting should be diffuse, not direct, to reduce glare and reflections from your screen.Avoid computer's in the backdrop of a bright light source like large window or bright fluorescent tubes, table lamps and office lighting can wash out screen character images and cause annoyance by reflection and glare. Look into an internal or external glare screen and be sure to set your color, contrast and brightness levels to suit you (more of contrast & less of brightness). Anti-glare screen can be added on your computer for more comfort.

A little extra help for your glasses
Anti-reflective coatings on the lenses of your glasses can be applied by your optometrist to reduce discomfort and to ease reduced vision from bright and/or flickering light sources such as VDTs and fluorescent lights. And don’t forget, your optometrist can help you with eyeglasses designed specifically for people who use computers a lot.Single vision computer glasses are more comfortable than bifocal's for prolonged computer use.  Those nearing 40’s can increase the font size, use intermediate correction or opt for well corrected progressive glasses.

Take time out, our 20-20-20 rule 

Step 1:-

• After every 20 minutes of looking into the computer screen, turn your head and try to look at any object placed at least 20 feet away. This changes the focal length of your eyes, a must-do for the tired eyes as this relaxes your eye muscles used in reading (accommodation).

Step 2:-

• Try and blink your eyes for 20 times in succession, to moisten them.

Step 3:-

• Time permitting of course, one should walk 20 paces after every 20 minutes of sitting in one particular posture or stretch & change your posture. Helps blood circulation for the entire body.

It’s all in the blinking

Did you know that on average we blink 12-16 times per minute? But wait, did you know that when we’re on the computer we only blink 5 times per minute & that too may be a partial blink? That can add up to dry eyes. Relieve the discomfort by using artificial tear drops or gels and remember to blink!. Computer user's wearing contact lenses are more 12 times more prone to C.V.S( computer vision syndrome).
Avoid turning the air conditioning too high or direct droughts to the face.

Palming

Sit straight at your workstation and rub your palms against each other till you feel them warm. The warmth of your palms helps soothe and relax tired eyes. Then, lightly cup your eyes with your palms and relax for 60 seconds. the. Repeat this exercise two to three times whenever your eyes feel tired, or as often as you want. 

Splash water on your face

During breaks, splash water on your face while closing your eyes. This has an overall relaxing effect and helps you feel refreshed.

Use tea bags

Keep two used tea bags in the refrigerator before you leave for work. Once you are home, place the tea bags on your eyes for a few minutes as you relax. This not only soothes tired eyes, but also reduces puffiness.

Eat healthy

Incorporate Vitamins A, C, and E on a daily basis; eat citrus fruits, green leafy veggies, tomatoes, spinach, poultry and dairy products. Pack a box of chopped carrots, cucumber and fresh fruits and munch in-between meals at the office. 

Hydration

Have plenty of fluids, 8 glasses of water every day, it is not only good for your health, but it keeps your skin moist & healthy (esp. those who have dark circles, wrinkles).

Children and Computer's
Children have poorer posture,and  have a tendency to work from a closer distance.They overlook their symptoms of eye strain. So they should be observed and allowed shorter duration.