20/20/20 To prevent digital eye strain
- Take a 20 second break.
- Every 20 minutes.
- Look at something 20 feet away.
The average U.S. worker spends seven hours a day on the computer either in the office or working from home and the American Optometric Association’s (AOA) 2015 American Eye-Q® survey reports that 58 percent of adults have experienced digital eye strain or vision problems as a direct result.
Symptoms of digital eye strain, also known as computer vision syndrome, include eyestrain, headaches, blurred vision, dry eyes and neck and shoulder pain. The AOA recognizes the need to address this issue, and as Save Your Vision Month 2016 kicks off in March, they encourage both employees and employers to make eye health a priority. The five tips below can be easily implemented in most office spaces:
- Follow the 20-20-20 rule: Take a 20-second break, every 20 minutes and view something 20 feet away.
- Keep a distance: The AOA recommends sitting a comfortable distance from the computer monitor where you can easily read all text with your head and torso in an upright posture and your back supported by your chair. Generally, the preferred viewing distance is between 20 and 28 inches from the eye to the front surface of the screen.
- View from a different angle: Ideally, the computer screen should be 15 to 20 degrees, or about 4 to 5 inches, below eye level as measured from the center of the screen.
- Decrease glare: While there is no way to completely minimize glare from light sources, consider using a glare filter. These filters decrease the amount of light reflected from the screen.
- Blink often: Minimize your chances of developing dry eyes when using a computer by making an effort to blink frequently.
“As more people spend their days at work on a computer and their free time on handheld devices, doctors of optometry are seeing more patients who are experiencing digital eye strain,” said Steven A. Loomis, O.D., president of the AOA. “The problem can be relieved by taking simple steps. Just looking away from the computer for brief periods of time throughout the day can help with discomfort and long term eye problems.”