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Computer Vision Syndrome

Tips to Relax Your Eyes

Do your eyes hurt after spending a significant amount of time reading, playing video games, driving, or staring at a screen? These visually intense activities can sometimes be hard on the eyes, causing uncomfortable symptoms like headaches and blurry vision. Other symptoms of eye strain can include light sensitivity, neck and shoulder pain, trouble concentrating, and burning or itchy eyes.

Fortunately, preventing painful computer vision syndrome and eye fatigue symptoms can be as simple as trying a few of these eye exercises. To learn more about digital eye strain and discover the best relief options for you, call James Tracey Eye Care at 646-916-4588 and schedule an eye exam with Dr. James Sinoway.

Relax Your Eyes with These Supportive Techniques

Many of these exercises are designed for computer users. Eye strain resulting from long drives, reading, or other activities, can be alleviated by modifying some of these recommendations.

The Clock Exercise

The clock exercise relieves strain on overworked eye muscles and can help you avoid headaches and eye pain, among other symptoms. Begin the exercise by imagining a large analog clock a few feet in front of you. Keep your head still and move your eyes to the imaginary 9, then to the imaginary 3.

Keep moving your eyes to the opposite pairs on the clock — 10/4, 11/5, 12/6, and so on. Hold your gaze for a second or two on each number before moving on to the next one. Continue doing this for 4-5 minutes.

The 20-20-20 Rule

The 20-20-20 rule helps you avoid dry eyes and eye strain by giving your eyes frequent breaks. After about 20 minutes of screen time or doing close-up work, focus on an object at least 20 feet away for 20 seconds. This gives the eyes a much needed rest and helps them relax. There are also free apps available that provide pop-up reminders that notify you when it’s time to shift your gaze.

Screen Ergonomics

The American Optometric Association recommends placing computer monitors 20 to 28 inches, or 50-70 cm, away from your eyes and the top of the computer should be at eye level or right below for optimum eye comfort. Glare filters can reduce the amount of glare produced by digital devices and improve your viewing experience.

Poor sitting posture can also contribute to eye strain. Your chair should be situated so that your feet are flat on the floor, or use an angled footrest for additional comfort.

Optimize your Eyewear

Since regular prescription lenses or glasses may not adequately meet your visual needs for lengthy computer use, you may benefit from wearing computer glasses. These prescription glasses are customized to your needs and also reduce glare and block blue light.

 

You don’t have to live with the discomforts of eye strain. If symptoms persist, it may be time to visit James Tracey Eye Care and get the relief you seek. Call our office to schedule a convenient eye doctor’s appointment.

 

What are the benefits of Blue Light Glasses?

Optical Store and Eye Exams Near You

Optical Store and Eye Exams Near You

What Are Blue Light Glasses and Do They Make a Difference?

Many people spend most of their waking hours staring at screens, exposing them to the potentially harmful effects of blue light. In fact, if you’re reading this on one of your screens, you’re exposing your eyes to blue light at this very moment.

All this screen time comes at a price: It can cause headaches, eyestrain, insomnia, and possibly eye disease. Blue light glasses (also known as computer glasses) have been touted to combat these problems head-on. But do they really make a difference to those who spend many hours a day staring at screens?

What Exactly Is Blue Light?

Blue light is a color in the light spectrum visible to human eyes — though it doesn’t actually appear blue to the naked eye.

It’s a short wavelength that produces high amounts of energy (from 400 to 500 nanometers) and is often referred to as high-energy visible light (HEV). In fact, any source of visible light emits blue light, whether it’s an artificial source like a digital screen or a light bulb, or a natural one, like the sun.

How Does Blue Light Affect Your Eyes?

It Obstructs the Wake/Sleep Cycle

Prior to the invention of artificial light, the sun regulated our sleep schedules. After sundown, the darkness signals to our bodies that it’s time to produce melatonin, the hormone responsible for enabling us to sleep.

Nowadays, we’re exposed to blue light throughout the day and late into the night. While exposure to any light in the evening hours delays the production of melatonin, blue light waves can be particularly problematic as they radically disrupt these signals, causing less melatonin to be generated.

This essentially throws off our natural body clocks, since the brain associates blue light with daytime, making it harder to fall asleep at night and wake up in the morning.

It May Heighten the Risk of Macular Degeneration

A 2018 study by the University of Alcalá suggests that a high level of blue light exposure may increase one’s risk of macular degeneration later in life, which can lead to permanent vision loss.

This is because blue light penetrates right through the cornea to the retina, damaging light-sensitive cells in the retina.

It Can Potentially Cause Eye Strain

Blue light scatters more easily than other visible light. This unfocused light reduces contrast and can contribute to digital eye strain, characterized by headaches, neck pain, and blurred vision.

That’s where blue light glasses come in.

Research has indicated that lenses that filter out blue light significantly increase contrast. Computer glasses with yellow-tinted lenses may improve comfort levels when viewing digital devices for prolonged periods of time.

Are There Benefits to Wearing Blue Light Glasses?

As mentioned above, computer glasses reduce blue light exposure from computer screens and other digital devices. But are they worth getting?

According to the American Macular Degeneration Foundation, blue light can cause retinal damage “at greater intensities,” but the amount of light emitted by screens is quite low. Whether there is a cumulative effect requires further research.

Getting Blue Light Glasses

If you decide to get blue-light blocking lenses, you can find stylish options with or without a prescription. So if you’re farsighted and wear progressive lenses or bifocals, you can get single-lens computer glasses to match your prescription.

You may want to consider getting photochromic lenses, as they provide protection from both UV and blue light, whether indoors or out in the sun. These lenses seamlessly and automatically darken when exposed to UV rays outdoors, and become clear again when indoors.

James Tracey Eye Care in Midtown offers a variety of blue light glasses and lenses. Contact us today to discuss the optimal lens features for your lifestyle and get fitted for your perfect pair.

8 Ways to Protect Your Eyes at the Office

Everyone seems to be staring at a screen these days, whether their computer, their smartphone or another digital device. The stress it puts on your eyes can cause a condition called “digital eye strain” (DES) or “computer vision syndrome” (CVS). Symptoms include eye fatigue, dry eyes, blurred vision, headaches, neck and shoulder pain, red eyes, and eye twitching.

How To Protect Your Eyes While You Work

Below are a few things you can do to lower your risk or mitigate any discomfort associated with DES.

1. See your eye doctor for a comprehensive eye exam

This is one of the most important things you can do to prevent or treat symptoms associated with computer vision syndrome. During your eye doctor’s appointment, make sure to speak with Dr. James Sinoway about your working habits, including the frequency and length of time you use a computer and other devices at work and at home.

If you get a chance before you come, measure the distance between your eyes and your computer screen and bring that information to the optometrist, so that you can get your eyes tested for that specific working distance.

Computer vision syndrome may be exacerbated by an underlying dry eye disease, which can be diagnosed and treated at our eye clinic in Midtown.

Sometimes people who have good visual acuity assume they don’t need any glasses. However, even very mild prescriptions can improve eyestrain and curb fatigue when working at a computer.

2. Good lighting is key

Excessively bright light, whether due to outdoor sunshine coming in through the window or harsh interior lighting, is a common cause of eyestrain. When using your computer, your ambient lighting should be about 50% dimmer than what is typically found in most offices.

You can reduce exterior light by closing drapes, blinds or shades and diminish interior illumination by using fewer or lower intensity bulbs. Computer users often find that turning off overhead fluorescent lights and replacing them with floor lamps is easier on their eyes.

3. Minimize glare

Eyestrain can be aggravated by glare from light reflecting off surfaces including your computer screen. Position your computer so that windows are neither directly in front of nor behind the monitor, but rather to the side of it. Consider installing an anti-glare screen on your display. If you wear glasses, get anti-reflective (AR) coating on your lenses to reduce glare by limiting the amount of light that reflects off the front and back surfaces of your lenses (more on that below.)

4. Upgrade your display

If you have a CRT (cathode) screen on your monitor, consider replacing it with a flat-panel LED (light-emitting diode) screen that includes an anti-reflective surface. Old-school CRT screens can be a major cause of computer eye strain due to the flickering images.

For your new flat panel desktop display, choose one with a diagonal screen size of at least 19 inches, and the higher the resolution, the better.

5. Adjust display settings for added comfort

Adjusting your computer display settings can help decrease eye strain and fatigue too.

  • Brightness: Adjust your device’s brightness to match the luminance around you. If the white background of this page looks like a light source, then it should be dimmed. However, if it appears dull and gray, it may not provide enough contrast, which can make it hard to read.
  • Text size: Adjust the text size for maximum eye comfort, particularly when reading, editing or writing long documents. Increase the size if you find yourself squinting, but bigger isn’t always better, since overly large text display may force your eyes to track back and forth too quickly for comfort.
  • Color temperature: This refers to the spectrum of visible light emitted by a color display. Blue light is short-wavelength visible light, whereas orange and red are longer wavelength hues. Exposure to blue light helps keep you alert but tends to cause eye fatigue after a while; yellow to red tints are more relaxing and may be better for long-term viewing, especially at night. Many devices allow the user to adjust the color temperature.

6. Get computer glasses

Nearly 70% of North Americans experience digital eye strain related to prolonged use of electronic devices. To combat these effects, James Tracey Eye Care recommends digital protection coatings, which act as a shield to cut the glare and filter the blue light emanating from digital screens and artificial light.

For the greatest eye comfort, ask Dr. James Sinoway for customized computer glasses, which feature mildly tinted lenses that filter out blue light. These can be made with or without prescription vision correction, for the benefit of those with 20/20 vision or contact lens wearers, though many people with contacts actually prefer to have alternative eyewear to use when their lenses become dry and uncomfortable from extended screen time.

James Tracey Eye Care can help you choose from a vast array of effective optical lenses and lens coatings to relieve the effects of digital eye strain.

7. Don’t forget to blink

When staring at a digital device people tend to blink up to 66% less often, and often the blinks performed during computer work are only partial which aren’t as effective at keeping the eyes moist and fresh feeling. Making a conscious effort to blink more while working or watching can prevent dryness and irritation.

8. Exercise your eyes

Another cause of computer eye strain is focusing fatigue. Look away from your computer every 20 minutes and gaze at an object located 20 feet away, for a minimum of 20 seconds. This “20-20-20 rule” is a classic exercise to relax the eyes’ focusing muscles and reduce computer vision syndrome.

 

The steps above don’t require a tremendous amount of time or money to be effective. Contact James Tracey Eye Care in Midtown to make an appointment with Dr. James Sinoway and learn how the right eye drops, eye exercises, computer glasses, or AR coatings can improve eye comfort, reduce computer vision syndrome and potentially lead to increased productivity and job satisfaction.

12 Tips for Optimal Eye Health

Good Eye Care Habits & Hygiene

By practicing good eye care habits and hygiene, you can prevent many vision problems from occurring. Eye problems and the risks associated with vision loss only grow as you age. By neglecting eye care, you place yourself at a higher risk of suffering from cataracts, macular degeneration, glaucoma, diabetic retinopathy, and low vision.

So make sure you maintain great eye health by following these 12 tips for optimal eye health.  

1. Avoid rubbing your eyes

Itchy eyes can be a hallmark symptom of allergies, and though rubbing may bring temporary relief, it ultimately increases swelling and worsens the itch. If you wear contact lenses, rubbing your eyes can also dislodge or even break a lens, causing the lens to get lost or scratch the cornea. Plus, eye rubbing can lead to eye infections, since our hands are typically covered with a host of germs.

2. Regularly wash your hands

Conjunctivitis (pink eye) is often caused by germs and bacteria carried to your eyes by unclean hands. Frequently washing your hands with soap and warm water helps keep bacteria away and prevents eye contamination. Prior to inserting or removing contact lenses, make sure to wash your hands with mild soap and dry them using a lint-free towel. 

3. Beware of UV rays

By exposing yourself to sunlight and UV rays, you increase the risk of developing macular degeneration and corneal sunburn. Beyond just adding some style and zest to your look, sunglasses should protect your eyes from dangerous UV rays. Speak to your optometrist about the different options available for people who wear prescription eyeglasses or contact lenses too, to keep your eyes safe in the sun.

4. Stay hydrated

Staying hydrated is crucial for your body’s overall health and wellbeing — and that includes your eyes. Among other complications, if you don’t have enough fluid in your body, it impacts tear production and can cause dry eyes and irritation. Drink up!  

5. Don’t smoke cigarettes

Need some extra motivation to quit smoking? 

Smokers are more prone to developing age-related macular degeneration, cataracts, and other eye conditions. Cigarette smoking can also destroy optic nerves, which can adversely affect your vision over time. So think twice before you light up, and speak to your doctor about getting help to quit. 

6. Eat a healthy diet

Eat plenty of fruits and vegetables to ensure that your diet is rich in antioxidants, such as Vitamins A and C. These can be found in leafy greens (your mom was right about spinach!), orange vegetables (think, carrots and sweet potato) and citrus fruit. Furthermore, fatty fish like salmon contain essential omega-3 fatty acids which also promote excellent eye health. 

7. Keep a healthy distance from screens

Nip digital eye strain in the bud by positioning your computer monitor about an arm’s length away from the eyes and 20 degrees below eye level. Ideally, work in a room with enough diffused lighting to reduce stress on your eyes from the computer light.

8. Remember the 20-20-20 rule 

Speaking of computers, have you heard of the 20-20-20 rule? When using digital devices, rest your eyes every 20 minutes by looking 20 feet away for 20 continuous seconds. 

Once you’re at it, blink 20 times in succession to prevent dry eyes, and make it a habit to rise from your seat and take 20 steps to promote good posture and blood circulation, which helps your vision too.  

9. Be careful with eye make-up 

Make sure that your eye shadow, mascara, and eyeliner don’t cause your eyes an allergic reaction. Get in the habit of removing your make-up before going to sleep in order to avoid bacterial build-up from residual make-up left in the eye area. And, from time to time, clean your make-up brushes, especially those used to apply cosmetics around the eye area.

10. Sleep is golden

Just as with the rest of your body, your eyes need a break. So make sure that you get sufficient shut-eye (8 hours) each night to keep your eyes revitalized and healthy.

11. Wear protective eyewear 

Whatever you do, make sure your eyes are well-protected. If you’re swimming, wear goggles to prevent chlorine from entering your eyes. If you’re gardening or engaged in a DIY project at home, wear safety glasses to keep dust particles and bacteria at bay and prevent eye injuries. Ask your local eye doctor about protective eyewear for sports and other activities.

12. Regularly visit your eye doctor

Don’t underestimate the importance of getting a routine eye exam, whether you need an updated prescription or not. Even if you can see well today, a comprehensive eye exam can pick up early signs of eye diseases and conditions before symptoms become noticeable, such as glaucoma, diabetes, retinal holes which could lead to retinal detachment, and cancers like melanoma. Early detection and management can prevent further complications and serious vision loss down the line.

Only an eye doctor has the required knowledge, experience, tools and techniques to determine whether you have these or other eye conditions.

It is recommended that everyone gets a comprehensive eye exam once a year (or at least every two years). Children, whose eyes are rapidly developing, and people at higher risk for developing eye problems such as diabetics and older people, need to undergo eye exams even more frequently: at the minimum, yearly. 

During the evaluation, the eye doctor will check for things like: 

  • Farsightedness, nearsightedness, astigmatism and/or presbyopia
  • Eye coordination 
  • Optic nerve and eye pressure tests to spot glaucoma

It’s also important to be on the look-out for any changes in your vision. If you experience hazy or double vision, worsening eyesight, red eyes, eye pain, swelling or floaters, contact Dr. James Sinoway.  

Incorporate these tips and habits into your lifestyle to maintain healthy eyes and a high quality of life. James Tracey Eye Care offers comprehensive eye exams in Midtown, New York, and will be happy to answer any questions you may have about ways to maintain healthy vision.

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