What is Computer Vision Syndrome? How to tell if you have CVS? Can you heal CVS?

In today’s digital age, many of us find ourselves spending a significant amount of time in front of screens, whether it’s for work, entertainment, or communication. While technology has undoubtedly brought numerous benefits, prolonged screen time can also lead to a phenomenon known as Computer Vision Syndrome (CVS), or digital eye strain.

Excessive screen time on devices like computers, cell phones, tablets, and e-readers can lead to CVS, a condition characterized by eyestrain. A 2020 Vision Council report suggests that as little as four hours of daily screen exposure may increase vulnerability to this condition. With approximately 60 million people affected worldwide, CVS is a widespread concern.

This condition encompasses a range of symptoms, including eye strain, headaches, blurred vision, and neck pain, among others. However, there are various strategies we can employ to manage and reduce the impact of CVS while still fulfilling our computer-related tasks.

What is Computer Vision Syndrome?

Computer Vision Syndrome (CVS), also known as digital eye strain, refers to a group of eye and vision-related problems that result from prolonged computer, tablet, e-reader, and smartphone use. The symptoms of CVS include eye strain, headaches, blurred vision, dry eyes, neck and shoulder pain, and difficulty focusing, among others. These symptoms arise from staring at digital screens for extended periods without taking breaks, poor lighting, improper viewing distances, and poor posture.

Some strategies to reduce the risk of CVS include adjusting the lighting and screen contrast, following the 20-20-20 rule (taking a 20-second break every 20 minutes and looking at something 20 feet away), positioning the screen properly to reduce glare, and ensuring an ergonomic workstation setup. Additionally, regular eye exams are important for identifying and addressing any vision problems that may contribute to CVS.

How to tell if you have Computer Vision Syndrome?

You may have Computer Vision Syndrome (CVS) if you experience any of the following symptoms:

1. Eye strain: Feeling discomfort or fatigue in your eyes, especially after prolonged screen use.
2. Headaches: Persistent headaches, particularly after using digital screens.
3. Blurred vision: Difficulty focusing or experiencing blurry vision, especially when looking away from the screen.
4. Dry eyes: Feeling like your eyes are dry, irritated, or gritty.
5. Neck and shoulder pain: Discomfort or stiffness in the neck and shoulders, often due to poor posture while using digital devices.
6. Difficulty focusing: Trouble maintaining focus or experiencing fluctuating focus when switching between digital screens and other tasks.
7. Increased light sensitivity: Feeling more sensitive to light, especially glare from digital screens.

If you’re experiencing these symptoms, think about how often and how strong they are. If you have six or more symptoms, especially if they’re not just mild, you might have computer vision syndrome.

If you suspect you have computer vision syndrome, it’s a good idea to see an eye doctor, like an ophthalmologist. They’ll ask about your symptoms and give you a thorough eye exam to check if anything else might be causing them.

During the exam, they’ll test things like how well you see depth and how both of your eyes work together. They’ll also use eye drops to make your pupils bigger and look at the back of your eye to make sure there’s nothing else going on.

Can you heal Computer Vision Syndrome?

While Computer Vision Syndrome (CVS) cannot be “healed” in the traditional sense, its symptoms can be managed and alleviated through various strategies. These include:

1. Taking regular breaks: Follow the 20-20-20 rule – take a 20-second break every 20 minutes and look at something 20 feet away. This helps reduce eye strain.
2. Adjusting screen settings: Optimize screen brightness, contrast, and font size to reduce glare and strain on the eyes.
3. Proper ergonomics: Maintain a comfortable posture and ensure your workstation setup promotes good posture, including proper chair height, monitor distance, and screen angle.
4. Eye exercises: Practice eye exercises to relax and strengthen eye muscles, such as focusing on near and distant objects or blinking regularly to moisten the eyes.
5. Use of artificial tears: If you experience dry eyes, use lubricating eye drops to keep your eyes moist.
6. Regular eye exams: Visit an eye care professional for regular check-ups to monitor eye health and address any vision problems that may contribute to CVS.
7. Blue light filters: Consider using blue light filters or wearing blue light-blocking glasses to reduce exposure to harmful blue light emitted by digital screens.

Some solutions might not be as effective. You might have come across glasses that claim to block blue light, which is often blamed for computer vision syndrome. However, there isn’t any solid proof that blue light actually harms the eyes. The American Academy of Ophthalmology says that studies show these glasses don’t really help with computer vision syndrome. As a result, the academy doesn’t suggest using them.

How to reduce screen time if I have to work on my computer?

Reducing screen time when you have to work on a computer can be challenging, but there are several strategies you can try to minimize your exposure:

1. Set boundaries: Establish specific times for work and leisure on your computer. Stick to these boundaries as much as possible to prevent overuse.
2. Prioritize tasks: Identify essential tasks that require computer use and focus on completing them efficiently. Minimize unnecessary browsing or non-work-related activities.
3. Take regular breaks: Incorporate short breaks into your work routine to rest your eyes and reduce screen time. Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
4. Use technology tools: Explore apps or software that can help you track and manage your screen time. Set reminders or use features that limit your usage to designated periods.
5. Optimize workflows: Streamline your work processes to minimize the time spent on the computer. Use keyboard shortcuts, templates, and automation tools to increase efficiency.
6. Alternate tasks: If possible, alternate between computer-based tasks and those that require less screen time, such as reading printed documents or engaging in face-to-face meetings.
7. Practice mindful usage: Be mindful of your computer usage and consciously avoid unnecessary distractions, such as social media or excessive email checking.
8. Create screen-free zones: Designate specific areas in your home or workspace where electronic devices are not allowed, promoting relaxation and reducing overall screen time.

These solutions have to apply to every screen, so taking a break from your computer to at your phone doesn’t count.

Final thought

To stay happy and healthy, try to stop scrolling on screens at least one hour before bedtime so your health can have more time to produce melatonin for you. You can use alarms to remind you to stop using devices, which can help you develop this habit. Another idea is to make your bedroom and bathroom free of devices by taking away chargers, devices, and TVs.

Remember, it’s okay if you can’t follow all these tips perfectly. Even if you only use one or two of them, any small changes you make could improve your health and well-being.