If you’re experiencing blurry vision, tired eyes, headaches, neck pain, or a combination of symptoms, you could have computer vision syndrome (CVS).
Yes, it’s a thing, and it’s an eye issue that ruins work productivity that no one’s really talking about. Staring at computers or devices for too long means the muscles in your eyes are working on overtime. And “like any muscle, if you’re constantly using it, it can break down,” says James Stringham, PhD, a research professor at the University of Georgia.
CVS actually affects 60 million people around the world, according to a report in BMC Research Notes. And that won’t lower anytime soon, considering how much more we use computers and digital devices in almost any line of work.
What can you do? Here are three ways to reduce your risk for computer screen eye strain and improve your eyesight:
Practice the 20-20 rule
Sure, the simple solution would be to reduce the amount of time we’re spending staring at screens, but “that’s not an option for most of us when our jobs and our productivity is depending on being on a computer,” Dr. Stringham says.
So, if you feel your eyes are getting tired or strained, you can employ the American Academy of Optometry’s “20-20 rule”: For every 20 minutes you spend staring at the screen, take a break and look away in the distance for 20 seconds; this will relax your eyes and prevent strains/headaches.
Consider a supplement
If you can’t get enough leafy greens to support your eyes, consider taking supplements instead.
“It’s hard to eat a couple of big bowls of spinach every day,” Dr. Stringham says. He recommends getting 20 to 25 mg per day of both lutein and zeaxanthin, which is a difficult ratio to find outside of nature, like in vegetables.
Related: How to Protect Your Eyes from Your Computer
Wear reading glasses
Over-the-counter reading glasses aren’t just for your grandparents – they can be great stress relievers for your eyes, regardless of your age.
“Over six or seven or eight hours per day,” says Stringham. “When you’re squinting just a little bit, it adds up, and it produces these symptoms of eye strain, eye fatigue, and headache.”
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