Computer vision syndrome, also known as digital eye strain, is a complex of symptoms that appear as a result of long-term viewing of the screens of digital devices such as computers, smartphones, tablets and other devices. It is clear that in the last 20 years this syndrome appears more and more often, considering that the time we spend in front of the screen has increased enormously. According to research published in the Journal of Optometry in 2019, the prevalence of computer vision syndrome among college students has increased over the past decade.

The research showed that almost half of the participants had symptoms of computer vision syndrome. This data is also supported by the fact that many studies confirm the increasingly common symptoms of dry eye, which is considered a symptom of this problem. A study conducted in South Korea in 2020 shows that the prevalence of dry eye, which is a common symptom of computer vision syndrome, has increased significantly in adults over the past 10 years. The most common symptoms are a feeling of tension in the eyes, dryness and increased sensitivity.

Symptoms of computer vision syndrome

They include a number of sensory and physical manifestations that occur after prolonged viewing of digital device screens, such as:

1. Eye strain

This may be due to reduced eye blinking while looking at the screen, leading to dryness and discomfort. The normal pulse rate is about 15-20 times per minute. In computer vision syndrome, the blinking of the eye is reduced to six to eight times per minute. According to research published in the "American Journal of Ophthalmology" in 2020, this symptom is experienced by 50-90 percent of users of digital devices.

2. Dryness of the eyes

Looking at a screen reduces the number of blinks, which leads to less moisture on the surface of the eye. Dry eyes can cause discomfort, a burning sensation, or the feeling of a foreign body in the eye. This is a common symptom that occurs with long-term uninterrupted vision.

3. Headache

Prolonged staring at a screen can cause tension in the muscles around the eyes and forehead, which can result in headaches. Due to the reduced pulse, there is dryness of the eyes and additional strain, which can also result in headaches. In addition, screens typically emit blue light that can affect circadian rhythms and cause eyestrain that can be accompanied by headaches.

4. Blurred vision

It is often associated with computer vision syndrome. Prolonged staring at the screen can cause a temporary loss of visual acuity or a feeling of blur. In some people, a long-term loss of visual acuity may occur, which may require a visit to an ophthalmologist.

5. Sensitivity to light

Looking at bright screens of digital devices can increase the sensitivity of the eyes to light, which can cause discomfort or pain. This is especially true if it's a screen that emits blue light, which can cause eye strain and headaches.

6. Neck and back pain

Prolonged sitting in an uncomfortable position while using digital devices can result in neck and back pain. Improper chair ergonomics can cause muscle tension, neck and back discomfort.

7. Difficulty sleeping

Most of the screens we look at every day emit blue light, which has been shown to be quite harmful to our eyes, but also to our general condition. In addition to the blue light from digital screens increasing the risk of developing computer vision syndrome, it can cause increased fatigue and eye strain. However, the negative consequences it causes are related to mental health and sleep disorders. Exposure to blue light hours before bed can affect poorer sleep. Blue light reduces the release of melatonin, the hormone that helps us sleep. While this is beneficial for us during the day because blue light enhances cognitive abilities and a sense of alertness, at night it can cause major problems with falling asleep. Long-term exposure to blue light makes it harder to fall asleep, as well as poorer and shorter sleep.

Research shows that half of respondents experienced a decrease in fatigue after looking at screens, and a fifth of them experienced worse sleep. More than half of the respondents experienced poorer sleep quality and shorter sleep duration. In addition to the above, symptoms of computer vision may also include difficulty focusing on one point, changes in color perception, sensitivity to flashes of light, sensation as if the eyelids flutter, redness of the eyes, itching of the eyes, burning sensation in the eyes and increased watering of the eyes. All have a major impact on an individual's mental health and fatigue throughout the day. This can cause increased feelings of worry, anxiety and restlessness.

treatment

It usually involves a combination of preventive measures, changes in work habits and the use of certain therapies to relieve symptoms. Each person has different daily and work habits, so the treatment should be adjusted accordingly. The first step in treating computer vision syndrome is to reduce screen time. Here are some ways to treat and prevent computer vision syndrome:

1. Adaptation of the work environment

Adjusting the work environment can include placing the monitor at a suitable distance from the eyes, which should be about 50-60 centimeters, and adjusting the height of the monitor so that it is below eye level. In the setting, it is also important to reduce the brightness of the screen in order to reduce the amount of light that is emitted to the eyes.

2. Rest for the eyes

Taking regular breaks while working on the computer can go a long way in reducing eye strain. It is recommended to follow the "20-20-20" rule. This rule dictates that for every 20 minutes of screen time, rest your eyes by looking at something 20 feet away for 20 seconds. A great way to stick to this rule is to set an alarm every 20 minutes. You can also use this short break to lie down or drink a glass of water.

3. Vision correction

In some people, due to computer vision syndrome, myopia or farsightedness may develop. A visit to the ophthalmologist and vision correction with the help of glasses or contact lenses is recommended.

4. Blue light filters

They can be applied to digital device screens or prescription glasses to reduce exposure to harmful blue light that can cause eye strain and sleep disturbances.

5. Artificial tears

Considering that one of the most common symptoms of computer vision syndrome is dry eyes, it can be solved by using artificial tears or eye drops. This can help keep your eyes hydrated and reduce the symptoms of dryness.

6. Changes in work habits

People who spend a lot of time in front of screens should consider reducing the total time spent on digital devices as much as possible, especially before bed, to reduce the impact of blue light on the rhythm.

7. Drug therapy

In some cases, when the symptoms of computer vision syndrome are severe and do not respond to behavioral changes, an ophthalmologist may recommend the use of special eye drops or other pharmacological agents to relieve symptoms.

The natural way

To prevent computer vision syndrome, there are simple steps and exercises you can do every day. In addition to the breaks from staring at the screen that will come in handy, these "tricks" can help with feelings of fatigue, headaches and vision problems. It's not a bad idea to do eye exercises every day as they can help relax the eye muscles and reduce tension. Examples of exercises include circular eye movements, up-down and left-right eye movements, and periodic blinking or downward blinking. A good help can also be occasional warm compresses on the eyes, which will help to relax the eye muscles at the end of the day. Compresses can be made only from warm water, but it will definitely be better if you use chamomile.

This will also reduce eye strain and relieve a potential headache. In addition, it would be good to give yourself complete darkness for a few minutes at least once a day. Cover your eyes with your hands or a mask so that they are in complete darkness. This is also a good way to take a little break from the work day and take a few deep breaths and breaths. During this break, you can also gently massage the area around the eyes using your fingertips. This can improve the circulation of the muscles around the eye and thereby reduce tension. And finally, although it may not be directly related to the eyes, make sure to drink enough water and eat healthy throughout the day. Hydration plays a key role in maintaining eye health. Drinking enough water can help prevent dry eyes and reduce fatigue. Taking vitamins helps with eye health and maintaining eye moisture.