Reducing Visual Discomfort at Your Computer Workstation

You've been sitting at the computer all day and now your eyes are getting bleary. You even feel a headache coming on. You automatically assume that it's due to work-related stress. However, it's more likely that you're experiencing visual discomfort, or eye strain.

According to corporate vision consultant Dr. Jeffrey R. Anshel, BS, OD, visual discomfort occurs when the visual demands of your task exceed your visual abilities. This may be caused by the condition of your eyes, but it's more likely caused by problems in your workplace environment.

The most common problems involve lighting, screen reflections, workstation equipment, and furniture arrangement. By making some relatively simple changes, you can reduce your level of visual discomfort.

Light
Most often, visual discomfort results from lights that are too bright or windows that let in too much sunshine. Work areas need to be well lit, but it's extremely important to have good light distribution.

Here's an easy test to determine if there's too much bright light where you work: Use your hand or a folder to shield light sources from your eyes. If you experience an immediate sense of relief, then you're working under too much light.

Here's how you can improve the lighting where you work:

• Use blinds or drapes and adjust them throughout the day.
• Wear a visor to shield your eyes from bright overhead lights.
• Move your workstation so that bright lights aren't in your field of vision.
• Use a low-watt desk lamp and direct it away from your eyes and computer screen.
• Avoid white reflective surfaces: desktops and tables should have a matte, medium reflective surface.

Screen Reflections
Make sure no light reflects onto your computer screen. Reflections decrease the visibility of text. Always try and use dark characters on a light background. Light characters on a dark background are more affected by reflections.

If reflection remains a problem, try and eliminate or cover the light source. Typical sources are windows and bright lights behind you. You may find it necessary to use an anti-reflection screen. If so, use a glass screen. Glass works better than mesh screens.

Computer Monitors
To reduce visual discomfort, modify your computer monitor or get a new monitor. Always choose a monitor with good screen resolution if you work at a computer for long periods. When buying a monitor, ask about pixels. Computer screens with more pixels provide better resolution. Also, choose a monochrome monitor. It will have better resolution than a color monitor. Never chose a color monitor unless you absolutely need one.

To improve resolution, adjust the screen brightness and contrast settings. Try to match the screen brightness with the background brightness of the room.

Text size should be three times the size of the smallest text you can read. Test this by viewing the screen from a distance three times your usual working position. If you can't read the text, it is too small.

Workstation Furniture and Arrangement
You should be able to adjust your keyboard and screen height. Ideally, keyboards should be 3 to 5 inches below the standard desktop height (29 inches). Never arrange the keyboard so that you're reaching up. The center of the screen should be 10-20 degrees below your straight-ahead gaze. The top of the screen should be just below your eyes. A higher screen hurts your posture. You should also use an adjustable chair.

When typing from hard-copy reference documents, keep the documents close to the screen with adjustable copy holders. The documents and screen should be the same distance from your eyes. And the documents should only be as bright as the screen.