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Lifestyle and home remedies
By Mayo Clinic staffA few simple adjustments in how you read, work or surf the Internet can give your eyes a much-needed rest. Follow these simple tips to reduce eyestrain.
- When doing close-up work, make sure you have light that's well directed on what you're doing. Use a brighter light source if you need one, especially if you have reduced vision from an eye condition such as macular degeneration.
- When reading, try to position the light source behind you and direct the light onto your page. If you're reading at a desk, use a shaded light positioned in front of you. The shade will keep light from shining directly into your eyes.
- When watching television, keep the room softly lit. Too much contrast between the TV screen and the surrounding environment can cause eyestrain.
Tips for computer work
Computer use is a common cause of eyestrain. If you work at a desk and use a computer, take some of the strain off your eyes by making sure your work space is set up in an appropriate and eye-friendly way.
- Adjust your monitor. Position your monitor directly in front of you about 20 to 28 inches (51 to 71 centimeters) from your eyes. Many people find that putting the screen at arm's length is about right. If you need to get close to read small type, consider increasing the font size. Keep the top of your screen at eye level or below so that you look down slightly at your work. And if you wear bifocals, you may have a tendency to tilt your head backward so that you can see through the lower portion of your glasses. To adjust for this, consider lowering your monitor a few inches or buying glasses designed for computer work.
- Check the lighting and reduce glare. Bright lighting and too much glare can make it difficult to see objects on your screen and strain your eyes. To check glare, sit at your computer with the monitor off. This allows you to see the reflected light and images. Note any intense glare. The worst problems are generally from sources above or behind you, including fluorescent lighting and sunlight.
- Adjust your monitor. If possible, place your monitor so that the brightest light sources are off to the side, at a right angle to your monitor. Consider turning off some or all of the overhead lights. If you need light for writing or reading, use an adjustable desk lamp. Close blinds and shades and avoid placing your monitor directly in front of a window or white wall. Use a glare-reducing screen to minimize glare from overhead lighting. Finally, adjust the contrast and brightness on the monitor to a level that's comfortable for you, making sure the letters on the screen are easy to read.
- Keep your monitor clean. Wipe the dust from your computer screen regularly. Dust on the screen cuts down on contrast and may contribute to glare and reflection problems.
- Position your keyboard properly. Place your keyboard directly in front of your monitor. If you place it at an angle or to the side, your eyes have to focus at different distances from the screen, a tiring activity.
- Keep reference materials nearby. Place reading and reference material on a document holder beside your monitor and at the same level, angle and distance from your eyes as the monitor is from your eyes. This way your eyes aren't constantly readjusting.
