Experts share eye health tips to beat ‘computer vision syndrome’ in the lockdown

The time spent on digital screens has zoomed in lockdown as more people try to remain connected with both the workplace and the world from home. Two Mumbai-based specialists discuss how to manage the various eye conditions this has given rise to

The photo is for representational purpose only

Lately, Mumbai-based Ankita Sinha (name changed on request) ends up watching more than 10 videos, one after the other, everyday. Even if she wants to, she cannot seem to skip any of them. Because of such prolonged exposure to the digital screen, her eyes feel dry or experience a burning sensation, and her head hurts often. 

Before you jump to conclusions and think Sinha has a binge-watching problem – that is not it. The 28-year-old teaches theatre in a South Mumbai school, and like all other subjects, her course too moved online during the pandemic. “Earlier, the students used to perform in front of me and I would grade them. But now, they record their assignments and send it. Sometimes, they have to re-send or re-do it as well. So the time I spend on the computer has tripled almost,” she observes. Her typical work day has gone from six hours pre-pandemic to about 10 hours now. “My eyes hurt so much. I do put eye drops as suggested by my doctor but most of the time they are red and swollen.”

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Sinha is hardly alone. With work from home and online classes becoming a norm over the past year, eye-related issues have shot up. Not just for work, people rely on their digital screens for entertainment, fitness, and communicating with loved ones too. According to a Hammerkopf Consumer Survey conducted last year, internet browsing skyrocketed by 72 per cent spike during the first week of lockdown. Given the aggressive second wave of Covid-19 in India, the amount and intensity of digital device usage is unlikely to dip anytime soon. 

Eye surgeon and founder of Eyebetes Foundation, Dr Nishant Kumar says the most common eye-related complaints he has been coming across recently are dry eyes, screen fatigue, eye irritation, and headache. Agreeing with Dr Kumar, ophthalmologist Dr Seema Behl points out that there is a name for this condition resulting from rising screen time. “Computer Vision Syndrome”, or CVS, includes other symptoms such as eye watering, a foreign body sensation in the eye, and blurry vision, to name a few. 

Dr Nishant Kumar

One reason why these problems are becoming aggravated is a delay in visiting doctors. Due to restricted movement, many did not go for regular eye checkups. Even when things opened up a bit, people were apprehensive about visiting eye clinics out of fear of contracting the virus. Dr Kumar says, “Those who come for eye checkups annually could not make it. Their eye power has changed and yet they have not changed their glasses. So their vision has gone blurry. Even children have not got eyes checked in a while.” According to a report published in the Indian Journal of Ophthalmology, “As high as 26.6 percent parents gave affirmation of some ocular problems suffered by their children but only 5.7 percent of parents sorted to ophthalmic visit or tele-consult.”

Dr Behl advises, “Glaucoma, cataract, diabetes, age related eye issues require periodic checks and care. Missing that can lead to complications and loss of vision. So try and visit the doctor taking all due precautions.”

While most eye clinics and doctors are available for appointments, and are maintaining Covid-19 protocols, there are a few simple steps that can help good ocular health. Dr Kumar says it is important to make sure you have the right pair of glasses. “Every half an hour try and give your eyes a break from the screen. When you are watching something or working on a document, your blink rate goes down, the eye gets drier,” he adds. “Make it a rule that every 15 minutes you’re going to close your eyes for 30 seconds.”

Eating healthy is just as vital. According to Dr Behl, coloured fruits and leafy vegetables, eggs, nuts, beans, fish, and citrus fruits are good for eyes. “Keep vitamin levels of B12 and vitamin D adequate. Take supplements if you have deficiency. Omega 3 fatty acids are good for dry eyes,” she says. 

Dr Seema Behl

It is necessary that you have a proper work desk. Working on the bed is not just bad for the eyes but also for your posture. Your room or workspace ought to be well-illuminated. Also, try and adjust the screen brightness to your comfort. “Listen to your body. Don’t push your eyes to watch one more episode of that TV show you are following. If you are working at night, make sure you do so with the lights on,” says Dr Kumar. 

Basic eye movement exercises are recommended too. “Close your eyes, then open them wide, look in all extreme directions, rotate eyes clock-wise and anti-clock wise. You can do these a couple of times in the morning and evening,” Dr Behl notes. “You can also do the convergence exercise. Take a pen or pencil in your hand, keep it at arms-length, focusing on the tip bring it closer till it becomes a blur. Hold your gaze for some seconds and repeat again.” 

For children, it is necessary to have breaks from the screen. “When they don’t have online classes, try to engage them in board games or physical games within your home. Don’t give them a digital device to play on,” says Dr Kumar. It is also important to ensure that at least an hour or two before they go to sleep, they should not be using any digital gadgets, says Dr Behl. 

There are things you need to strictly avoid. Do not rub your eyes. Also, do not wash them too frequently because that can remove protective tear film, says Dr Behl. Also, do not put milk, rose water or any other things in your eyes. If you need to cool off, Dr Behl suggests that you “wet some cotton with cold water and place it on closed eyes.”

If you need an eye lubricant, call your doctor and seek advice. Trying out remedies at home or using un-prescribed medicines can cause permanent damage. The most important thing to remember, which both doctors stress on equally, is: “Do not self-medicate.” 

Also Read: 5 Simple Ways to Take Care of Your Eyes

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