Computer vision syndrome: what it is and 7 ways to treat it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what computer vision syndrome is, including its causes, symptoms, and how long it lasts. Plus, how to treat and prevent computer vision syndrome.
Many of us find ourselves spending hours in front of digital screens. Whether it's for work, school, or entertainment, our increasing screen time can lead to a condition known as computer vision syndrome. It’s where excessive use of computers, tablets, smartphones, and other digital devices can cause a range of eye and vision-related issues.
What is computer vision syndrome?
Computer vision syndrome can show up in a variety of ways. When you look at a screen on any of your digital devices for extended periods, you might not blink as often, which can cause your eyes to become dry and irritated. Focusing on the small text and images on a screen can strain your eye muscles. Over time, this can lead to symptoms like blurred vision, eye fatigue, and headaches. Learning more about computer vision syndrome can help you take better care of your eyes in the digital age.
What causes computer vision syndrome?
1. Inappropriate surroundings: Your environment can impact how your eyes react to screen time. Poor lighting can cause glare on your screen, making it difficult for your eyes to focus without straining. If the air in your room is dry, it can make your eyes dry out more quickly, especially if you're not blinking enough.
2. Improper use of eyewear: If you wear glasses or contact lenses that aren't suited for computer use, or your prescription is out of date, you might worsen eye strain.
3. Screen settings: If your screen is much brighter or darker than your surrounding environment, your eyes need to adjust constantly, which can be tiring. The color temperature of your screen can also affect eye strain. Screens with a cooler (bluer) light are more likely to cause eye fatigue than those with a warmer (yellower) light.
4. Viewing distance and angle: The distance between your eyes and the screen also matters. If you're too close or too far away, your eyes have to work harder to focus, leading to potential strain. The ideal distance is about an arm's length away from the screen. The angle of the screen should be such that you don't have to bend your neck up or down to view it, which can also help reduce the risk of neck and back pain.
6 symptoms of computer vision syndrome
Staying aware of these symptoms can empower you to modify your environment and habits, potentially reducing the severity of computer vision syndrome or preventing it altogether. If you experience any of these symptoms persistently, consult an eye care professional to rule out other possible causes of vision problems, and for appropriate guidance and treatment.
Double vision
Dry and red eyes
Neck or back discomfort
Eye fatigue
Blurred vision
How long does computer vision syndrome last?
Computer vision syndrome symptoms are generally temporary and will often improve after you stop using digital devices or take appropriate measures to reduce eye strain. For most computer users, symptoms like eye discomfort, headaches, and blurred vision diminish within a few hours to a day after limiting screen time. However, if you return to intensive screen use without making any changes, the symptoms are likely to reoccur.
The duration of symptoms can be longer for some people, especially if you have underlying eye conditions. If you find your symptoms persist despite taking breaks and making ergonomic adjustments, such as adjusting the chair you sit in while working or the brightness on your screen, it may be time to consult an eye care professional. An optometrist or ophthalmologist can provide a comprehensive eye examination to rule out other issues and offer targeted advice or treatment options.
How to prevent and treat computer vision syndrome: 7 tips
Preventing and treating computer vision syndrome involves making adjustments to your digital device usage and your environment.
These strategies can help you reduce the symptoms of computer vision syndrome and protect your eyes during extended periods of screen use. If you continue to experience discomfort or vision problems despite these adjustments, consult an eye care professional for further evaluation and personalized advice.
1. Optimize your desk setup
Promote eye health by ensuring your screen is about an arm's length away and positioned 15–20 degrees below eye level. This angle can help reduce the strain on your eyes and neck. Reorganize your desk to keep reference materials close to the screen, so you don’t need to shift your focus as frequently.
2. Maintain good posture
Sit in a comfortable chair that supports your back. Place your feet flat on the ground, and make sure your wrists are comfortable while typing or using the mouse. Keeping your body properly aligned can reduce the physical discomfort that often accompanies computer vision syndrome.
💙 Get your body moving with Mel Mah’s Standing Desk Moves, a series of guided movements you can do at your desk to break up the screen time.
3. Minimize glare
Glare from your screen or surrounding lights can exacerbate eye strain. Use blinds or curtains to control natural light and consider using an anti-glare screen on your monitor. If overhead lighting is too bright, try using a desk lamp with indirect lighting.
4. Adjust computer settings
Customize your screen settings to enhance comfort and help prevent eye problems. Adjust the brightness to match the ambient light in the room, which can reduce strain on your eyes. Increase the contrast on your screen to make text and images more distinguishable and easier on the eyes. Enlarge the text size, especially when reading or working on documents, to help prevent squinting.
5. Take regular breaks
Follow the 20–20–20 rule to give your eyes a rest. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This brief break can help reduce the strain on your eye muscles. Take a longer break every hour to stand up, stretch, and move around.
💙 Take a break and Walk it Out with Mel Mah in this guided movement exercise to increase blood flow and reduce tension in the body.
6. Blink often
Blinking refreshes your eyes and helps maintain moisture. Make a conscious effort to blink regularly, especially when using a computer or other digital devices, such as e-readers. If your eyes feel dry, try lubricating eye drops recommended by an eye care professional.
7. Adjust ambient lighting
Ensure that the lighting in your room is neither too bright nor too dim. The ideal lighting is soft and diffused, reducing harsh shadows and glare that can contribute to eye strain. Position your computer screen so windows are to the side, rather than in front or behind it, to minimize brightness contrasts and reflections.
Computer vision syndrome FAQs
How do you treat digital eye strain?
To treat digital eye strain, start by modifying your screen time habits and your environment. Adjust the brightness and contrast of your computer monitor to comfortable levels and ensure your workspace is well-lit, but without direct glare on your screen. Take regular breaks using the 20–20–20 rule, where every 20 minutes, you look at something 20 feet away for 20 seconds. Maintain a proper distance from your screen (typically an arm's length) and position the top of the screen at or slightly below eye level. If you wear prescription glasses or contacts, ensure they're up-to-date and consider talking to your eye doctor about lenses designed for computer use. Keeping your eyes lubricated by blinking regularly or using artificial tears can also help relieve dryness.
What are the symptoms of asthenopia?
Asthenopia, or eye strain, involves symptoms similar to those of computer vision syndrome. They include tired, burning, or itching eyes, blurred or double vision, watery or dry eyes, increased sensitivity to light, and difficulty concentrating. Headaches, and sore neck, shoulders, or back can also occur, often due to poor posture or improper screen positioning. These symptoms typically arise from intensive or prolonged activities that require visual focus, like reading, writing, or using a computer or smartphone.
Should I get glasses if I have computer vision syndrome?
If you're experiencing symptoms of computer vision syndrome, it's a good idea to have your eyes checked by an eye care professional. They can determine if you need glasses specifically designed for computer use. These glasses can have anti-reflective coatings and are optimized for the distance between your eyes and the computer screen, which can help reduce strain. Even if you don't need vision correction for other activities, glasses for computer use might still be beneficial in reducing eye strain and discomfort.
Do blue light glasses actually work?
Blue light glasses are designed to filter out blue light emitted by screens, which is believed to contribute to eye strain and disrupt sleep patterns. While some people report reduced eye strain and improved sleep when using blue light-blocking glasses, scientific evidence is mixed. They may help in reducing eye strain for some users, but they are not a universal solution for preventing or treating computer vision syndrome. Combine the use of such glasses with other eye care practices, like taking regular breaks and adjusting screen settings, for the best protection against digital eye strain.
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