5 Ways to prevent computer eye strain at home | Treatment for Dry eyes

Dry Eyes | Symptoms, Treatment at home

Everyone has started using digital objects such as mobile phones, laptops, television, and so on, from kids to elders, either for entertainment or work. Usage of the digital screen for extended periods has caused digital eye strain amongst people. In medical terminology, it’s known as Computer Vision Syndrome that occurs due to the contrast between text and the background, the glare, and flickering of digital screens. 

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All these cause strain on eyes and show symptoms of this can be eye twitching, red-eye, itching, headache, poor vision, neck pain, and tired eyes. So, in this digital era, where it is impossible to cut off or reduce the usage of digital screens on how to prevent eyes from computer damage?

Diagnosis of eye dryness at home

While a definitive diagnosis of eye dryness typically requires a comprehensive eye examination by a qualified eye care professional, there are some signs and self-assessment tests that you can do at home to help determine if you may be experiencing symptoms of eye dryness. However, it’s important to note that self-diagnosis should not replace professional medical evaluation and guidance. If you suspect you may have eye dryness, it’s recommended to consult with an eye care professional for an accurate diagnosis and appropriate treatment.

Here are some self-assessment tests and signs that you can observe at home:

1. Symptom assessment: Take note of your symptoms, such as dryness, burning, itching, redness, blurred vision, or discomfort in the eyes. Keep a record of the duration and severity of your symptoms.
2. Blinking frequency: Observe your blinking pattern. If you notice that you are blinking less frequently than normal, especially during prolonged screen time or close-up tasks, it could be a sign of eye dryness. Blinking helps to spread tears across the surface of the eyes and keep them lubricated.
3. Tear film quality: Observe the quality of your tears. If you notice that your tears are thin or watery, rather than having a normal consistency, it could indicate an issue with your tear film, which is responsible for keeping the eyes moist.
4. Environmental factors: Take note of your surroundings and environmental factors that may contribute to eye dryness, such as dry or windy environments, exposure to smoke, or prolonged screen time without taking breaks.
5. Relief with artificial tears: If you use over-the-counter artificial tears or lubricating eye drops and notice temporary relief of your eye dryness symptoms, it could be an indication that your symptoms are related to dry eyes.

It’s important to keep in mind that these self-assessment tests and signs are not definitive diagnostic tools, and a proper diagnosis of eye dryness requires a comprehensive eye examination by an eye care professional. If you suspect you may have eye dryness or are experiencing persistent eye discomfort, it’s recommended to consult with a qualified eye care professional for evaluation, diagnosis, and appropriate treatment.

Treatment of Dry Eyes at Home

1. Adjust your computer level and posture:

To prevent eye strain, a proper monitor set up, and a good posture is needed. For this, an appropriate work station set up is required that includes an ergonomically friendly chair to maintain good posture and proper height desk to adjust the computer level. Other adjustments to prevent eye strains are:

• Adjust chair height to set your feet flat on the floor, and your knees slightly below or in line with your hips.
• Set a computer 20 to 30 inches away from the face, and the center of screen 10 to 15 degrees below the eyes.
Thus, arranging the work station this way reduces strain on the eyes and the neck while working.

2. Use proper lighting:

Our eyes are susceptible to light, so it must be right. Too much light can irritate the eyes, and dim lights can lead to eye strain. So, it is essential to adjust computer brightness and ambient light to prevent eye strain. According to your comfort level, adjust the contrast and brightness of the computer. HD computer display also helps to reduce eye strain as it makes the image crisp and sharp. Researchers have stated that if ambient lights are less bright than computer lights, it causes eye strain. However, too much ambient light on your computer displays will enhance illumination. So, one should keep computer brightness either equal to the surroundings or a little lower. Also, to prevent eye damage, use incandescent light instead of high-intensity bulbs at the workplace. The addition of dim light on either end of your screen can also help.

3. Take mini breaks and blink more:

Breaks and blinks are essential while working on a digital screen because when people are reading, watching, or playing on a screen, people blink less than half. As a result, the chances of dry eyes increased. If you wear contact lenses, then breaks are essential as lenses also contribute to dryness of the eye. What can be done for breaks?

• Do frequent blinks as it also gives rest to the brain along with eyes
• Take 10 minute breaks every couple hours
• While working, find ways to just take of your eyes from the screen as many times as possible.
• If you are too busy, just stand up and stretch yourself for few seconds can also reduce eye strain

20-20-20 rules for eye dryness

The “20-20-20 rule” is a simple guideline that can help reduce eye dryness and eye strain caused by staring at digital screens or other close-up tasks for extended periods of time. The rule suggests taking regular breaks to give your eyes a rest. Here’s how it works:

Every 20 minutes: Take a 20-second break: Look away from your screen or close-up task and focus on something in the distance for at least 20 seconds. This can help reduce eye strain and give your eyes a chance to relax.

Blinking: Blink frequently during your screen time. Blinking helps to moisten the eyes and reduce dryness. When staring at a screen, people tend to blink less frequently, which can result in dry eyes.

Distance: Maintain a distance of about 20 inches (50 centimeters) between your eyes and the screen. This can help reduce eye strain and decrease the amount of effort your eyes need to focus on the screen.

In addition to following the 20-20-20 rule, you can also take other measures to prevent eye dryness, such as adjusting the brightness and contrast of your screen to reduce glare, positioning your screen at a slight downward angle to reduce eye exposure to air, using artificial tears or eye drops to lubricate your eyes, and ensuring that your work environment has adequate humidity levels.

Remember to always consult with a qualified eye care professional if you are experiencing persistent eye dryness or discomfort for proper diagnosis and treatment.

4. Use computer glasses

Computer glasses or reflective lenses are very beneficial in eye protection as they are specifically designed to look at computer screens, unlike ordinary eyewear. Such glasses reduce the glare and filter the blue light transmission to eyes, which can help to prevent eye strain, blurry vision, headache, and so on. Photochromic or reflective lenses are also beneficial while working on computers; however, before using it, one should consult his or her eye specialist.
If possible, try to avoid lenses as they make eyes drier, opt for glasses instead.

5. Regular eye check up

Even though you take measures to prevent eye problems, periodic visits to eye specialists are always considered beneficial. A regular visit to an ophthalmologist can detect minor damage and make you aware of your eye condition and give solutions. Sometimes doctors also recommend lubricants to people who work on computers for long hours. So regular check-ups keep you and your doctor updated with your eye conditions and maintains eye health.
Wrapping up

Sypmtoms of eye dryness

Eye dryness, also known as dry eye syndrome or keratoconjunctivitis sicca, can manifest with various symptoms, which may vary in severity from person to person. Common symptoms of eye dryness may include:

1. Dryness: Feeling of dryness or discomfort in the eyes, often described as a gritty or sandy sensation.
2. Burning or stinging: Sensation of burning or stinging in the eyes, which can be aggravated by environmental factors such as dry air, wind, or smoke.
3. Itching: Persistent itching or irritation in the eyes, which may lead to frequent rubbing of the eyes.
4. Redness: Redness of the eyes, which may be caused by inflammation or irritation of the conjunctiva (the clear tissue that covers the white part of the eye) due to inadequate tear film.
5. Blurred vision: Temporary or fluctuating blurred vision, especially during prolonged visual tasks like reading or using a computer, which may improve with blinking or eye rest.
6. Foreign body sensation: Feeling as if there is something foreign or gritty in the eyes, even though nothing is present.
7. Watery eyes: Paradoxically, dry eyes may also trigger excessive tearing as a protective response of the eyes to the dryness.
8. Sensitivity to light: Increased sensitivity to light, also known as photophobia, which may cause discomfort in bright or glaring environments.
9. Eye fatigue or discomfort: General discomfort or tiredness in the eyes, especially after prolonged periods of visual concentration or computer use.

It’s important to note that these symptoms can also be caused by other eye conditions or health issues, and a proper diagnosis by an eye care professional is essential for accurate identification and treatment of eye dryness or any underlying causes. If you are experiencing persistent eye discomfort or changes in vision, it’s best to consult with a qualified eye care professional for an evaluation and appropriate management.

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Eye strain is not a big deal for many people, but anyone who deals with it can tell you just how intrusive it is. If you have never felt it even after working for extended periods on computers, you are fortunate. However, still, it is necessary to be proactive not to get such symptoms. And if you are like us who always suffer from digital eye strain, follow the rules mentioned above. It would be best if you make a little effort and some tweaks to take care of your eye. Some quality adjustments, such as the use of HD computers, ergonomically friendly chairs, computer glasses, periodic eye check-ups, and rest, can make a significant difference in overall well-being.

For eyestrain, some basic questions to ask include:

·       
What is likely causing my symptoms?

·       
What are other possible causes?

·       
Do I need any tests to confirm the diagnosis?

·       
What treatment approach do you recommend?

·       
What changes could I make to my work or home environment, including my computer desk, to help reduce symptoms?

·       
What other self-care measures might help me?

·       
Do I need to return for a follow-up appointment?

What to expect from your doctor when asked for Dry Eyes

Your eye specialist may ask a number of questions, such as:

·       
What are your symptoms?

·       
When did you first notice these symptoms?

·       
Have your symptoms changed over time?

·       
How severe is your discomfort?

·       
Do you use a computer? If so, how is it set up?

·       
Do you work in an air-conditioned environment, or does a fan or vent blow air around your face?

·       
How much time do you spend on digital devices each day?