Medicosnext
Dr. Deepika Malhotra
She is a fellowship-trained ophthalmologist specializing in Cornea and External Eye Disease, with over a decade of experience in cataract surgery, corneal transplantation, and ocular surface reconstruction. She completed her MBBS from Fatima Jinnah Medical College, Pakistan in 2009, followed by an MD in Ophthalmology from BPKLCOS, Tribhuvan University Teaching Hospital, Nepal in 2014. She subsequently undertook a two-year fellowship in Anterior Segment at Mechi Eye Hospital in 2016. To further refine her expertise, she completed a short-term fellowship in Cornea at Dr. Shroff’s Charity Eye Hospital, New Delhi, in 2019. In 2023, she pursued an advanced long-term fellowship in Cornea and External Eye Disease at the world-renowned Singapore National Eye Centre. As Founder and Medical Director of Kathmandu Dry Eye Center, Nepal’s first super-specialty dry eye clinic, Dr. Malhotra leads a pioneering initiative bringing globally benchmarked diagnostics and evidence-based treatments for dry eye and ocular surface disease to Nepal. Her professional focus lies at the intersection of corneal surgery, ocular surface health, and cataract surgery. She has authored and co-authored research publications in leading international journals exploring corneal endothelial physiology, ROCK inhibitor therapy, and advances in corneal cell preservation and transplantation.
In today’s world, screens have become an inseparable part of our lives. From smartphones and laptops to tablets and televisions, we spend hours every day looking at digital devices for work, study, entertainment, and communication. While technology has made life easier, excessive screen use has also led to a growing eye health concern known as Computer Vision Syndrome (CVS) or Digital Eye Strain.
Children attending online classes, office workers spending long hours on computers, and even elderly individuals using smartphones are increasingly experiencing symptoms related to prolonged screen exposure. Understanding this condition and learning how to prevent it can help protect our eyes and improve overall comfort and productivity.
What is Computer Vision Syndrome?
Computer Vision Syndrome refers to a group of eye and vision-related problems that occur due to prolonged use of digital screens. Unlike reading printed text, viewing digital screens requires the eyes to work harder because of factors such as screen glare, poor contrast, blue light exposure, and reduced blinking.
Digital Eye Strain is not usually a permanent disease, but if ignored for a long time, it can significantly affect quality of life, productivity, sleep, and eye comfort.
Why Do Screens Strain Our Eyes?
In most cases, symptoms of CVS occur because the visual demands of the task exceed the visual abilities of the individual to comfortably perform them. People who spend two or more continuous hours at a computer or using a digital screen device every day are at the greatest risk for developing CVS.
- Reduced Blinking
Normally, humans blink about 15–20 times per minute. During screen use, blinking may reduce by nearly half. Less blinking means tears evaporate faster, leading to dry eyes and irritation. - Prolonged Focusing Effort
Viewing a computer or digital screen is different than reading a printed page. Often the letters on the computer or handheld device are not as precise or sharply defined, the level of contrast of the letters to the background is reduced, and the presence of glare and reflections on the screen may make viewing difficult, forcing the eye muscles to continuously focus and adjust, leading to fatigue. - Poor Screen Ergonomics
Improper posture, incorrect screen distance, glare from lighting, or screens positioned too high or too low can contribute to strain. Most people find it more comfortable to view a computer when the eyes are looking downward. - Blue Light Exposure
Digital devices emit blue light, which may contribute to eye fatigue and can interfere with sleep patterns, especially when screens are used late at night. - Existing Vision Problems
Uncorrected or under corrected vision problems can be major contributing factors to computer-related eyestrain. Even people who have an eyeglass or contact lens prescription may find it’s not suitable for the specific viewing distances of their computer screen. Some people tilt their heads at odd angles because their glasses aren’t designed for looking at a computer or they bend toward the screen in order to see it clearly. Their postures can result in muscle spasms or pain in the neck, shoulder or back.
Are Children Also at Risk?
Yes. Children today are exposed to screens at a much younger age. Online learning, gaming, and social media have dramatically increased screen time among children and teenagers.
Children may not always complain about symptoms, but signs can include:
- Frequent eye rubbing
- Headaches
- Reduced attention span
- Sitting too close to screens
- Excessive blinking
- Difficulty concentrating
- Complaints of blurry vision
Excessive near work and screen exposure may also contribute to onset and progression of myopia (short-sightedness) in children.
Diagnosis
CVS can be diagnosed through a comprehensive eye examination. Testing, with special emphasis on visual requirements at the computer or digital device working distance, may include:
- Patient history to determine any symptoms the patient is experiencing and the presence of any general health problems, medications taken or environmental factors that may be contributing to the symptoms related to computer use.
- Visual acuity measurements to assess the extent to which vision may be affected.
- A refraction to determine the appropriate lens power needed to compensate for any refractive errors (nearsightedness, farsightedness or astigmatism).
- Testing how the eyes focus, move and work together. In order to obtain a clear, single image of what is being viewed, the eyes must effectively change focus, move and work in unison. This testing will look for problems that keep the eyes from focusing effectively or make it difficult to use both eyes together.
- Dry eye evaluation is also an important part of the diagnosis. Special devices are used to assess the type and severity of dry eyes.
Using the information obtained from these tests, along with the results of other tests, we can then determine the presence of CVS or digital eyestrain and advise treatment options.
How to Prevent Digital Eye Strain
Prevention or reduction of the vision problems associated with CVS involves management of dry eyes and taking steps to control lighting and glare on the device screen, establishing proper working distances and posture for screen viewing and assuring that even minor vision problems are properly corrected. The good news is that simple lifestyle changes can greatly reduce symptoms.
Follow the 20-20-20 Rule
One of the easiest and most effective habits is:
Every 20 minutes, look at something 20 feet away for at least 20 seconds. This relaxes the focusing muscles of the eyes and reduces fatigue.
Blink More Often
Make a conscious effort to blink regularly while using screens. Blinking helps spread tears evenly across the eye surface and prevents dryness. If the eyes feel dry frequently and lubricating eye drops do not help then further evaluation and treatment for dry eye as recommended by an eye care professional is advised.
Maintain Proper Screen Distance
- Keep the screen about an arm’s length away (approximately 50–70 cm).
- Avoid using screens while lying down.
- Most people find it more comfortable to view a computer when the eyes are looking downward. Optimally, the computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.
- Good posture is equally important to prevent neck and shoulder strain.
Reduce Screen Glare
- Use anti-glare screens if needed
- Adjust room lighting
- Avoid reflections from windows or bright lights
- Increase text size for comfortable reading
- Position the computer screen to avoid glare, particularly from overhead lighting or windows. Use blinds or drapes on windows and replace the light bulbs in desk lamps with bulbs of lower wattage.
Seating position
Chairs should be comfortably padded and conform to the body. Chair height should be adjusted so the feet rest flat on the floor. Arms should be adjusted to provide support while typing and wrists shouldn’t rest on the keyboard when typing.
Limit Continuous Screen Time
Take regular breaks during work or study. Avoid binge watching or prolonged gaming sessions without rest. Encouraging outdoor activities is especially important for children.
Use Night Mode or Blue Light Filters
Night mode settings and blue light filters in digital devices may improve comfort, especially during evening screen use. However, they should not replace healthy screen habits and proper breaks.
Ensure Proper Glasses Prescription
Sometimes symptoms are caused by outdated or incorrect glasses power. Regular eye examinations are important, particularly for people who spend many hours on computers.
Certain individuals may benefit from computer glasses specifically designed for screen use.
- Even if glasses are not needed for driving, reading or other activities, they still may offer benefits for a minor vision problem that is aggravated by computer use. A mild glasses prescription may be needed to reduce vision stress on the job. It’s a good idea for computer users to get a thorough eye exam every year.
- Glasses should meet the demand of the job. If glasses are worn for distant vision, reading or both, they may not provide the most efficient vision for viewing a computer screen, which is about 20 to 30 inches from the eyes. Accurate information about specific job tasks and requirement will help get the best vision improvement. Patients may benefit from new lens designs made specifically for computer work.
Keep the Eyes Comfortable - Stay hydrated
- Use a humidifier in dry environments
- Avoid direct air from fans or air conditioners toward the eyes
- Get adequate sleep
A Modern Problem That Needs Awareness
Digital devices are now essential to modern life, and completely avoiding screens is unrealistic. However, awareness and preventive habits can go a long way in protecting our eyes.
The extent to which individuals experience visual symptoms often depends on the level of their visual abilities and the amount of time spent looking at a digital screen. Uncorrected vision problems, inadequate eye focusing or eye coordination abilities, and aging changes of the eyes, such as presbyopia, can all contribute to the development of visual symptoms when using a computer or digital screen device.
Healthy screen practices, regular breaks, proper ergonomics, and timely eye examinations can help reduce digital eye strain and maintain long-term eye comfort.
Our eyes work hard for us every day. In the digital age, taking care of them has become more important than ever.
