We’re all more likely than ever to spend prolonged periods staring at a computer screen. For those of us who have a laptop the glow of the screen can become even more inescapable – even when your not working you’re likely to find yourself in a coffee shop checking your emails, doing the shopping, chatting on messenger..  It’s no exaggeration to say that many of us are living the majority of our waking lives peering at an illuminated screen.

Don’t worry this isn’t going to turn into a luddite rant, I’m as seduced by the lure of the computer as anyone. After a particularly long session hunched over my laptop however I do occasionally imagine the distant echo of my mother’s disapproving voice nagging about ‘square eyes’. And if I’m honest it is a bit of a concern – can it really be good for one’s eyes to be staring at a screen for hours on end? Well, whilst there are unlikely to be any long term negative effects, computer related eye-strain is an increasingly common complaint.

The symptoms will doubtless be recognisable to many of you:  sore, tired, burning eyes, blurred vision, headache, after images when you look away for the monitor, light sensitivity and dry eyes. The frustration is that however much your eyes are suffering, stopping work and giving your eyes a sustained rest might not be an option, particularly if you’re doing something important that relies on using a computer. There are, however, a number of things you can do to alleviate the strain:

Give your eyes an occasional break – Over the course of a day in front of the computer give your eyes something to focus on other than the screen. Focus on something in the distance out of the window for instance.

Go for the occasional wander – Take a 5 minute break from the computer. You could allocate regular intervals to do other non-computer work. 

Try not to sit too close to the monitor - About 20 to 28 inches (roughly an arms length) from your eyes should be ideal. If you find this makes it hard to read small type try increasing the font size. It’s also worth making sure you keep the top of the monitor at about eyelevel and try not to view the monitor from an angle – if your eyes have to focus from different distances they will be more likely to tire.

Blink – It’s likely that whilst working on your computer you’ll blink less frequently than normal which can result in dry eyes. Make a conscious effort to blink as often as you can to lubricate your eyes. Alternatively, consider using artificial teardrops to relieve dry eyes (These should be readily available – Vision Direct Online Contact Lenses for instance stock a wide selection). 

Make sure your lenses are correct – If you wear glasses or contact lenses make sure they aren’t contributing to your discomfort. Many contact wearers in particular find dry eyes can become a problem when spending long periods at the computer. Try more hydrating one day lenses, there are contacts available with added moisture-rich ingredients that should help keep your eyes moist and comfortable (1 day Acuvue Moist are often recommended – again you can find them at Vision Direct Contact Lenses). You can also get glasses specifically for computer work (find out more at All About Vision)

Of course if any of these symptoms persist you would be well advised to talk to a doctor or optician.