Dr. Anant Kumar
In today’s world of COVID pandemic the use of video display gadgets like TV, computer, laptop, tablet etc., have increased tremendously. Android phone data analytic company App Annie reports that the screen exposure time of Indians has increased to more than 4 hours a day. The above is true for age groups ranging from children to elderly. And this brings the lesser-known, yet important eye condition called Computer Vision Syndrome (CVS) or Digital Eye Strain to the forefront of discussion. This article tends to meet questions like what this syndrome comprises and how to better prevent it. The Vision Council notes the following as symptoms of CVS: dryness of the eye, red itchy eye with a gritty sensation, tearing and tiredness of the eye, intolerance to light, double vision, and near-sightedness. This often is accompanied by headaches and, neck and back pain. If obstructing all the light falling on your eyes from your computer screen provides relief in eye symptoms that reoccur on uncovering the eyes probably means that you might get yourself examined for CVS. Use of contact lenses and uncorrected errors of refraction like astigmatism aggravates such condition as does the use of multiple screens. Children with higher screen exposure time just before sleep may suffer from delayed onset of sleep due to reduced melatonin levels. It also affects their socio-emotional and cognitive development. Worst affected are the workforce at the call centers with screen exposure time ranging from 8 to 10 hours a day. Though CVS does not cause any irreversible damage to your eyes, it may hamper your quality of work including precision jobs like driving.
To prevent CVS, follow these simple measures to relax your eyes, neck, and back:
- Follow the 20-20-20 rule which says after every 20 minutes of computer work take 20 seconds of rest to look at any object 20 feet away.
- Measures to reduce chances of dry eye- Remember to blink frequently when working long hours. There are apps that can remind you to blink while working. Use a humidifier if you work under an air conditioner or in an environment prone to dryness. Apply lubricant (without preservatives) to your eyes. These are readily available as over-the-counter medicines.
- Avoid glare due to light reflected from your computer screen or apply a blue light filter over your screen.
- Keep your monitor at arm’s length. The upper margin of the monitor should lie below your eye level. The monitor should have a refresh rate greater than 60 Hz with a higher resolution to avoid eye strain due to the flickering of the screen and to attain better legibility. The brightness of the monitor set to match the lighting of the room. Use black characters over white background. The font of characters should be much larger than what you can easily read.
- Keep your back and neck straight do not make a hump while sitting for long hours. Use an armrest to support your arm. Keep your foot flat on the floor or over the footrest. For more details on ergonomics visit the Occupational Safety and Health Administration site at www.osha.gov for a checklist on computer workstation e-tools.
- Hard copy reference material should be kept adjacent to the screen to avoid unnecessary strain on the eyes and neck.
- Take frequent breaks to exercise your neck, shoulder, torso, and wrist. Go for flexion, extension, and rotational movement. Close your eyes for 2 seconds, open and close again followed by lightly squeezing them for 2 seconds. Repeat a few times. Those with a history of episodes of dizziness must perform exercises while sitting on their chair to avoid any unintended fall. Spine and back-related yoga like tadasana, bhujangasana, etc., may also help but better be practiced under the supervision of a yoga trainer. Finally, if you do develop a dry eye condition do not wait for it to worsen as there can be a host of other causes of dry eye, so, visit your nearest ophthalmologist to get thoroughly examined.
(The author is Assistant Professor, Department of Physiology, AIIMS Vijaypur, Jammu).
