Managing Eye Fatigue: Tips for Relief and Prevention in Screen-Heavy Jobs

Q: Managing Eye Fatigue: Tips for Relief and Prevention in Screen-Heavy Jobs

Hello Lin： Prolonged close-up work can lead to eye fatigue, as the ciliary muscles must exert effort to focus on nearby objects. <br>Over time, these muscles become fatigued, resulting in difficulty focusing and blurred vision. <br>Applying heat and massaging the eyeballs can hel

Eye fatigue

I have been working in a profession that requires long hours in front of a computer screen for two years.
Recently, I have noticed that after working for six to seven hours, my right eye starts to become blurry, similar to astigmatism or a smudged vision.
However, after a good night's sleep, the condition improves significantly.
Even with adequate sleep and rest, this issue still occurs, just delayed.
Both the hospital and clinic have diagnosed it as eye fatigue.
What can I do to reduce the occurrence of blurriness in the future? What can I do to alleviate the symptoms when they arise? Should I consider supplementing with lutein, performing eye exercises, or using warm compresses and massages? Additionally, I have recently noticed that my eyes are less willing to look at white backgrounds, and I try to lower the brightness or switch to darker backgrounds.
Could this be considered photophobia?

Lin, 20~29 year old female. Ask Date: 2020/03/18

Dr. Gao Pilin reply Ophthalmology

Hello Lin: Prolonged close-up work can lead to eye fatigue, as the ciliary muscles must exert effort to focus on nearby objects.
Over time, these muscles become fatigued, resulting in difficulty focusing and blurred vision.
Applying heat and massaging the eyeballs can help alleviate this fatigue.
In addition to the physical benefits of these actions, they also allow your eyes to rest.
Furthermore, if you wear glasses for myopia, consider using a pair with a lower prescription for more comfortable prolonged computer use.
Lutein is known to protect the macula but is not directly related to fatigue.
When experiencing eye fatigue, light sensitivity may increase, which is evident in your case.
To maintain eye health during extended computer use, you can follow the 20-20-20 rule: every 20 minutes of computer use, look away from the screen for 20 seconds and focus on an object 20 feet (6 meters) away.
Blinking 20 times during this break is even better.
The Ophthalmology Department at Puzi Hospital in Taiwan is available: Monday, Tuesday, Thursday, and Friday from 8:00 AM to 12:00 PM, and Wednesday from 2:00 PM to 4:30 PM.
Online responses are for reference only; it is advisable to seek medical attention at a healthcare facility if necessary.
I hope to have the opportunity to assist you.
Gao Pilin

Reply Date: 2020/03/18

More Info

Managing eye fatigue, especially for individuals who spend long hours in front of computer screens, is a common concern in today's digital age. Your symptoms, including blurred vision after prolonged screen time, are indicative of digital eye strain, also known as computer vision syndrome. This condition arises from the eye's muscles becoming fatigued due to continuous focusing on screens, leading to discomfort and visual disturbances.

Tips for Relief and Prevention
1. Follow the 20-20-20 Rule: To alleviate eye strain, every 20 minutes, take a 20-second break to look at something 20 feet away. This practice helps relax the eye muscles and reduces fatigue.

2. Adjust Your Workspace: Ensure that your computer screen is at eye level and about an arm's length away. The top of the screen should be at or slightly below eye level to minimize strain on your neck and eyes.

3. Optimize Lighting: Reduce glare from windows and overhead lights. Use curtains or blinds to control natural light and consider using an anti-glare screen protector for your monitor.

4. Blink More Often: When staring at screens, people tend to blink less, which can lead to dry eyes. Make a conscious effort to blink more frequently to keep your eyes moist.

5. Use Artificial Tears: If you experience dryness, consider using lubricating eye drops to keep your eyes hydrated. Look for preservative-free options for frequent use.

6. Consider Computer Glasses: If you wear glasses, consider getting a pair specifically designed for computer use. These glasses can help reduce glare and improve focus on screens.

7. Take Regular Breaks: In addition to the 20-20-20 rule, take longer breaks every hour to stand up, stretch, and move around. This not only helps your eyes but also improves overall circulation.

8. Warm Compresses and Eye Massage: Applying a warm compress to your eyes can help relax the muscles and alleviate discomfort. Gentle eye massages can also promote circulation and relieve tension.

9. Monitor Screen Settings: Adjust the brightness and contrast of your screen to comfortable levels. Using a darker background can reduce glare and make it easier on your eyes.

10. Stay Hydrated and Maintain a Healthy Diet: Proper hydration and a diet rich in vitamins A, C, and E, as well as omega-3 fatty acids, can support eye health. While lutein supplements are often suggested for eye health, they primarily protect against macular degeneration rather than directly alleviating fatigue.

Addressing Your Symptoms
Regarding your experience of blurred vision after several hours of work, it's essential to listen to your body. If symptoms persist despite implementing these strategies, it may be worthwhile to consult an eye care professional for a comprehensive eye examination. They can assess for underlying issues such as refractive errors (like astigmatism or presbyopia), which may require corrective lenses.

Your observation about discomfort when looking at bright screens could indeed indicate light sensitivity (photophobia). This condition can be exacerbated by eye strain, and adjusting screen brightness or using darker themes can help mitigate discomfort.

In summary, managing eye fatigue involves a combination of ergonomic adjustments, regular breaks, and proper hydration. If symptoms continue or worsen, seeking professional advice is crucial to rule out any underlying conditions. Taking proactive steps can significantly enhance your comfort and productivity in a screen-heavy work environment.

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It is likely caused by muscle fatigue; rest should suffice.