When it comes to the amount of time we spend on the computer each week, there’s no doubt these numbers are growing at an alarming rate. A recent study conducted by the Australian Bureau of Statistics shows that 82 per cent of Australians spend an average of 23.3 hours online each week. These numbers are quite concerning, and as our dependence on computers and tablets at work and in our daily lives continue to rise, so too does our risk of computer eye strain.

Here are 6 simple steps you can take to reduce your computer eye strain:

1. Use correct lighting, both at work and at home.

Eye strain is regularly brought about by too much light coming in through a window, or from harsh or bright indoor lighting. When you use your computer, your surrounding lighting should always be approximately half as bright as that regularly found in many workplaces.

To minimise eye strain, you can reduce the amount of outside light by shutting blinds, curtains or shades. Reduce inside lighting by using less lights, or by installing lower intensity globes and tubes. Alternatively, position your computer so windows are to the side of your screen, rather than in front or behind it.

2. Blink more often.

Why? When working at a computer for extended periods of time, people have a tendency to blink less frequently. Blinking is very important when working at a computer, as it moistens your eyes and prevents irritation and dryness.

If you are worried about dry eyes during computer use, try this simple exercise – Every 30 minutes or so, blink 10-15 times by closing your eyes very slowly. This will help moisten your eyes.

3. Adjust your computer display settings.

The two main display settings you should monitor are:

Screen brightness: Set the brightness of the display so it’s roughly the same as the brightness of your surrounding workplace.

Text size and contrast: This is especially useful when you are reading or writing long
documents. Black text on a white background is the best combination to reduce eye strain.

Overall, these changes will helps to reduce the amount of stress you place or your eyes, as well as reduced levels of fatigue.

4. Engage in regular eye exercises.

Eye rolling is a great eye exercise and does wonders when you’ve been sitting in front of a computer screen for hours on end. Take a break every 30 minutes and make sure your roll your eyes while you’re working. Simply close your eyes and roll them around in circular motions. This helps to moisten your eyes and eases any muscle strains you may have.

Another beneficial exercise is to look at a far away object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Repeat this 5 times.

By doing eyes exercises like these, you have the potential to increase your productivity, reduce work errors, and eliminate headaches.

5. Take frequent breaks.

To minimise your risk of computer eye strain, as well as neck, back and shoulder pain, take small breaks during your work day. Ensure you walk around and stretch your legs, and give your eyes a well-deserved break. You may even find you are more productive when you sit back down to continue with your work.

6. Get a comprehensive eye exam.

Having a routine comprehensive eye exam is the most important thing you can do to prevent or treat computer vision problems. Be sure to tell your eye doctor about how often you use a computer (both at work and home). An eye exam once a year should suffice, unless you are advised otherwise.

Remember, your eyes are valuable so always be sure to look after them! Book an appointment with us today to ensure they are in good health.

Children are often unaware they are having problems with their vision, that’s why it is imperative for parents and teachers to look out for any signs of vision difficulties. Approximately 80 percent of what children learn in school is taught visually – that means if your child has an uncorrected vision problem, it could severely impact on his or her development.

Take a look at these warning signs to gauge if your child is having difficulty with their vision:

1. Continually complaining of headaches or tired eyes.
Particularly by the end of the day and after school.

2. Frequent eye rubbing while concentrating on reading, homework or while he or she is being active.
Sometimes, eye rubbing can be because they are tired. But if it seems this is occurring on a regular basis, it could be an indication of vision difficulties.

3. Difficulty keeping their place while reading or using their finger to guide their eyes over the words.
When children are learning to read, they’ll often use their finger to track which word they’re up to. Eventually children learn to focus and read without using their finger. If after a while your child still uses their finger, ask them to try reading aloud without pointing. If they have difficulty with this, he or she may have a vision problem.

4. Has trouble with or avoids close/ near-vision activities.
Examples include: colouring, drawing, playing board games, or doing homework.

5. Has trouble with or avoids far/ distance-vision activities.
Examples include: playing sport, reading the board at school, or identifying objects in the distance.

6. Regularly sitting too close to the TV or holding a book close to their face.
If your child is having trouble seeing televised images clearly or reading a book without leaning in too close, it could mean he or she is nearsighted.

7. Sensitivity to light and/or excessive tearing.
Light sensitivity can be a symptom of several eye conditions. Extreme sensitivity to light is known as photophobia. Children can sometimes develop headaches and nausea because of this.

8. Closing one eye to read, watch television or play on the computer.
This could indicate a refractive or binocular vision problem that interferes with the ability of the two eyes to function together comfortably. Closing one eye to read or concentrate could be a sign of a specific eye-teaming problem called convergence insufficiency.

9. Squinting/ blinking often or tilting the head to see the class board better.
This is something teachers should keep an eye out for. Until the child’s parent has been informed and an eye test has been scheduled, it is recommended the he or she sit closer to the board for easier viewing.

10. Avoiding or having difficulty using a computer or tablet, because it “hurts their eyes”.
If you child uses a computer or tablet regularly, monitor the length of time they are exposed to the screen. Have your child take breaks every 20 minutes. If their eye discomfort continues, take them for an eye test.

So you’ve discovered your child has one or several of these symptoms. What next?

It is recommended you book your child in for an eye examination as soon as possible. Sourcing an eye doctor who specializes in children’s vision and learning-related vision problems is key. Regardless if your child has vision difficulties or not, children should have an eye exam by no later than 6 months old, then again by age 3 years, and just before starting school. School-age children need an exam every two years after that if they have no visual problems. However, if your child requires eyeglasses or contact lenses, schedule visits every 12 months.