Digital eye strain

Ways to reduce computer eye strain

According to the Canadian Association of Optometrists, it is recommended to do the following to help reduce digital eye strain: 

• Position your screen about an arm’s length from your eyes and 20 degrees below eye level.  

• Set colour and contrast tones to suit your eyes and match the brightness of your screen with your surroundings.  

• Minimize reflected glare on your screen by dimming the lights in the room if possible, using a protective anti‑glare screen cover and/or positioning your screen so that it sits perpendicular to windows and other bright light sources. If you are having trouble locating the source of the glare, turn off your monitor to reveal a darkened screen, and tilt/swivel your monitor until the reflection disappears. 

• Keep your screen free of fingerprints and dust, as both can reduce visual clarity.  

• If you alternate between looking at your screen and paperwork, you could use a clipboard that attaches alongside your monitor so that the two are at the same working distance.   

• Some optometrists recommend the use of the 20‑20‑20 rule to give your eyes a much‑needed break. Every 20 minutes take a 20 second break and focus your eyes on something at least 20 feet away.  

Regular eye exams allow your optometrist to assess your level of vision, recommend glasses or contact lenses to improve your vision and evaluate your overall eye health. 

It’s also helpful for your optometrist to know how many hours a day you use the computer and other digital devices, the kind of lighting you use at your work station, how many screens you use, and the distance from your eyes to your screen.