8 Simple Ways To Reduce Computer Eyestrain and Improve Your Vision

If you, like me, spend a lot of time working on a computer, reading or watching TV you are putting a lot of strain on your eyes. In fact, optometrists point out that people who spend hours in front of the computer are more likely to suffer from myopia (become short-sighted).

This happens for three main reasons:

1. Repeated small eye movements while you are reading something or watching TV noticeably strain and disables eye function.
2. Because most of the time our eyes are focused on objects at arms’-length they become accustomed to seeing close objects, which weakens eye muscles and makes it harder for us to see things in the distance clearly.
3. When using the computer our blink rate decreases by 70 %! It means that instead of blinking an average of 18 times per minute, we are blinking only 4 times per minute, which puts an enormous strain on our vision.
Fortunately, there are few things that you can do in order to improve your vision and help your eyes cope with the work strain better:

1. Become aware of your posture.

A slumped, sitting position restricts blood circulation to the head, neck and eyes, which often causes tension headaches and weakens our vision. Notice your sitting position as you are reading this post. Are you slouching? Are you comfortable in your chair? Do your bones crack every time you stretch your body? Start paying attention to your posture and every time you catch yourself crouching over computer – sit up straight!

2. Refocus.

Every 40-50 minutes look away from your computer screen and shift your focus to any distant object (e.g. look out of the window or focus on something on the other side of the room).

Another great exercise for improving the focusing ability of your eyes:

• Hold your thumb in front of your face about six inches from your nose.
• Focus on your thumb.
• Take a deep breath and exhale slowly.
• Then focus on an object about 10 feet away.
• Take another deep breath and slowly exhale.
• Repeat back and forth 20 times

3. Relax your eyes.

There are two great ways to immediately take the strain off your tired eyes and help them to relax.
• Blink rapidly for about 30 seconds.

• Palming. This a great ayurvedic exercise that is now widely used by many vision improvement programs.
Here is how to do it correctly.

1) First, rub your hands together until they feel warm (about 15 to 20 seconds). Then place your cupped hands over your closed eyes, being careful not to touch your eyes with the palms of your hands (if you do it correctly, you should see pitch darkness even when you open your eyes). The fingers of each hand should overlap and rest gently on the center of your forehead. Rest your elbows on a table.
2) Sit quietly for one to two minutes with your hands over your eyes.
3) After you are done slowly open your eyes.

4. Take quick 10 minute breaks to exercise.

Sitting at a desk and staring at a computer screen for hours does not provide much opportunity to exercise your eyes or the rest of the body for that matter. If your shoulder muscles are tensed, your spine hurts, your vision blurs or you have a headache by the end of the day, you absolutely must take 5-10 minute breaks every hour or so throughout the day. Especially because the latest research suggests that gentle exercises can relieve eyestrain and improve tension headaches associated with prolonged computer use.

Exercise #1.

This exercise helps to relax your neck, head and face muscles and reduce shoulder tension.

• Take a deep breath and close your eyes.
• On the exhale, slowly drop your chin to your chest.
• Make sure that your neck and shoulders are relaxed.
• As you inhale deeply again, slowly and gently roll your head around to the left, then back, without lifting or moving your shoulders.
• Now exhale full as you roll your head to the other side and down to your chest again.
• Repeat 5 times then change the direction and do 5 more head circles.

Exercise #2.

This exercise is great for releasing shoulder tension and promoting blood circulation to the neck.

• Lift your shoulders up to your ears.
• Make sure your arms are relaxed and they are freely hanging by your sides
• Keep your shoulders raised for about 40-60 second
• Relax and let your shoulders drop
• Feel the blood flowing to your muscles

Exercise #3.

This easy exercise strengthens the muscles in your neck, thereby increasing blood circulation to the head and eyes. It also helps to reduce a sagging chin.

• Straighten your back and relax your shoulders
• Inhale and slowly look up at the ceiling (do not lift your shoulders)
• Exhale and lower your head down
• Repeat nodding your head up and down (as if you would be nodding “yes” to someone) 20 times

5. Spend more time outdoors.

Optometrists in Australia have noticed a direct connection between high levels of outdoor activity and low rates of short-sightedness in children. Therefore, after a long day at work spend some time outdoors playing with your children or taking a slow walk, instead of turning on the TV as soon as you get home or going straight to the computer to play video games (it may help to take your mind off work, but it definitely does not help to rest your eyes).

6. Move your computer screen to just below eye level.

Your eyes will close slightly when you are looking at the computer, which will prevent your eyes from getting dry. Just make sure that you do not have to slouch to see the screen.:)

7. Eliminate glare and screen reflections.

Move or tilt the screen to eliminate the glare or/and use an antireflection screen. If you have the option, use table lamps off to either side of your work area, because overhead lighting is tough on your eyes. Do not face toward windows or bright light sources, as it puts even more fatigue on your already tired eyes.

8. Clean computer screen regularly.

I know that I am bad about it. I do not usually notice as my screen gets dusty. And if I do, I usually wipe it off with a napkin (or a hand, if there is no napkin within the reaching distance). But it is not the right way to go, because your eyes get tired a lot quicker. Recently I finally got a special cloth for computers and put it in my top drawer. This actually solved the problem.

I want to practice what I “preach”, therefore, I am off to do my eye exercises and I suggest you take 10 minutes break to do the same. Your eyes deserve it!

Tags: computer vision syndrom, improve eyesight, improve vision tips, myopia, reduce computer eyestrain, ways to reduce eyestrain