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Dry Eyes from Working at a Computer: What Can Help?
Spending long periods of time working at a computer screen can put a lot of strain on your eyes. When you’re focused on the monitor, you tend to blink less often. This prevents the tear film from spreading evenly across the surface of the eye, which can cause your eyes to feel dry, tired, irritated, or red.
Dry indoor air, glare, an unfavorable screen position, or not taking enough breaks can also make these symptoms worse. Simple measures can help relieve eye strain during a typical workday.
Why Working at a Computer Strains the Eyes
We usually blink regularly without even thinking about it. With every blink, the tear film is spread across the surface of the eye. It keeps the eyes moist, protects the cornea, and ensures that the eyelid glides smoothly over the surface of the eye.
When working intently at a computer screen, the blink rate often decreases. As a result, the eyes are not moistened as regularly. The result: The eyes may burn, itch, water, or feel dry and tired.
In addition, dry air from heating or air conditioning systems, dust, glare, screen reflections, or an uncomfortable seating position can put further strain on the eyes.
Common Ailments Associated with Computer Work
Ailments caused by computer work can manifest in various ways. Common symptoms include:
- dry eyes
- burning eyes
- itchy eyes
- reddened eyes
- watery eyes
- tired or heavy eyes
- Foreign body sensation
- blurred vision
- Light sensitivity
- Headaches
- Concentration problems
The symptoms often occur after prolonged computer use or worsen as the day goes on.
Office Eye Syndrome
When dry, tired, or irritated eyes occur primarily while working at a computer screen, this is often referred to as "computer vision syndrome." This term refers to a combination of several contributing factors:
- looking at the screen for a long time, concentrating intently
- less blinking
- dry indoor air
- artificial lighting
- Reflections on the Screen
- Uncomfortable monitor height
- not enough breaks
- not enough fluids
The eyes must focus on the same distance for an extended period of time. This can strain the eye muscles and lead to eye strain.
What helps with dry eyes from staring at a screen?
When working at a computer, the most helpful measures are taking regular breaks, consciously blinking, having a well-designed workspace, and maintaining a comfortable indoor environment.
Adjusting the Screen Properly
A well-designed workspace can significantly reduce eye strain.
Please make sure that:
- the screen is not positioned directly in front of a window
- no glare or reflections occur
- the screen is positioned slightly below eye level
- the distance to the screen is about 50 to 70 centimeters
- the font size is easy to read
- the lighting is neither too bright nor too dim
If the screen is positioned slightly below eye level, your eyes will be slightly less wide open. This can help reduce the evaporation of the tear film.
Blinking on Purpose
When reading, working, or focusing intently, we often don’t blink enough. That’s why it’s a good idea to consciously take short breaks to blink. Here’s a simple tip: Look away from the screen briefly several times an hour, blink a few times deliberately, and close your eyes to relax. This helps the tear film spread more evenly across the surface of your eyes.
Looking into the distance
When working at a computer screen, your eyes focus on a close distance for long periods of time. This can cause eye strain. Make a conscious effort to look into the distance every now and then. Look out the window or at a point as far away as possible. This relaxes your eyes and breaks up the monotony of close-up work.
Plan for short breaks
Even short breaks are good for your eyes. Just one or two minutes can be enough to give your eyes a rest.
Appropriate breaks include:
- stand up briefly
- go to the open window
- to gaze into the distance
- close your eyes
- to blink deliberately
- take a few deep breaths
Taking short breaks regularly is better than taking long breaks infrequently.
Palm Therapy: Relaxation for Tired Eyes
Palming is a simple exercise for relaxing tired and irritated eyes.
Here's how it works:
- Rest your elbows comfortably
- Close your eyes
- Curve your palms slightly
- Place your hands over your closed eyes
- Do not apply pressure to the eyelids
- Breathe calmly and steadily
- After one to two minutes, slowly remove your hands
Darkness can help the eyes rest for a short while.
Gently move your eyes
Unilateral strain can be counteracted with simple eye movements. Keep your head still and breathe calmly.
Possible exercises:
- Look slowly to the left and right
- look up and down slowly
- draw small circles with your eyes
- Then close your eyes for a moment and relax
The movements should remain comfortable. If you experience pain or dizziness, stop the exercise.
Improve Indoor Air Quality
Dry air can put additional strain on the eyes. Especially in winter, when the heat is on, or in air-conditioned rooms, the eyes dry out more quickly.
The following are helpful:
- Regular ventilation
- adequate humidity
- Avoid drafts
- drink enough
- Avoid smoke and dusty air
- Get some fresh air regularly
Houseplants and humidifiers can also help create a more pleasant indoor environment.
Try not to rub your eyes
Even if your eyes itch or burn, rubbing them is not a good idea. Rubbing can cause germs to enter the eye. It can also put additional strain on the irritated surface of the eye.
It's better to moisten your eyes, take a break, blink deliberately, or step outside for some fresh air.
Eye Drops for Computer Work
Moisturizing eye drops can help with dry, tired, or irritated eyes. They help keep the surface of the eye moist and can relieve symptoms such as a feeling of dryness, burning, or irritation.
Preservative-free eye drops are particularly suitable for sensitive eyes or when the drops are used frequently.
A.Vogel Eye Drops
For moisturizing dry and irritated eyes. A.Vogel eye drops can be used for dry, burning, or tired eyes and help moisturize the surface of the eyes.
When should you see a doctor about your symptoms?
Symptoms caused by working at a computer screen are often harmless, but should be taken seriously if they persist or recur.
It is advisable to seek medical evaluation if the following symptoms also occur:
- Pain
- severe redness
- Deterioration of vision
- purulent discharge
- severe sensitivity to light
- sudden symptoms
- Symptoms Following Eye Surgery
- Problems with Contact Lenses
It is also advisable to undergo an evaluation if you have known eye conditions or underlying medical conditions.