From work emails and video meetings to late-night scrolling and streaming, screens have become inescapable in our daily lives. But with this convenience comes a cost: digital eye strain—also known as computer vision syndrome—is affecting more people than ever before.
At Center for Excellence in Eye Care, we believe in empowering our patients with proactive, easy-to-implement habits that support lasting eye health. If long hours in front of your devices are taking a toll on your comfort and clarity, this guide is for you.
What Is Digital Eye Strain?
Digital eye strain refers to a group of vision-related issues that result from prolonged screen use. Common symptoms include:
- Blurry vision
- Dry or irritated eyes
- Headaches
- Difficulty focusing
- Increased sensitivity to light
While these symptoms are typically temporary, ongoing exposure without relief can make them more persistent or intense.
Why Screens Trigger Eye Discomfort
Unlike traditional reading, digital screens require constant adjustments in focus. Your eyes work harder to process small fonts, shifting brightness, and blue light emissions—all of which can contribute to discomfort. Add poor posture, reduced blinking, and glare into the mix, and it’s no wonder many of us feel drained by day’s end.
8 Ways to Protect Your Eyes from Screen Time
1. Practice the 20-20-20 Rule
Every 20 minutes, take a 20-second break and focus on something at least 20 feet away. This simple habit gives your eyes a much-needed chance to reset and relax.
2. Tweak Your Screen Settings
Adjust brightness and contrast to match your surroundings. In dim lighting? Lower the screen brightness. Struggling to read? Increase font size to avoid squinting. Enable blue light filters or “night mode” in the evenings to minimise disruption to your sleep cycle.
3. Set Up Optimal Lighting
Avoid harsh overhead lights and reduce glare by positioning your monitor perpendicular to windows or light sources. A matte screen filter or slight monitor tilt can also help reduce reflection and eye strain.
4. Don’t Forget to Blink
We blink up to 50% less when staring at screens. Blinking is essential for keeping your eyes moist and comfortable. Make a conscious effort to blink more often during screen time to help combat dryness.
5. Reconsider Your Desk’s Setup
Your screen should be about an arm’s length away, with the top of the monitor at or just below eye level. Maintain good posture—feet flat, back supported—to minimise tension in the neck and shoulders, which can contribute to visual discomfort.
6. Consider Computer Glasses
Prescription and/or blue light computer glasses can be a game changer for those who spend long hours in front of screens. These lenses optimise focus, reduce glare, and often come with blue light filtering options. Speak with your eye care specialist to see if this option is right for you.
7. Keep Your Eyes Moisturised
If you experience dryness, consider using preservative-free artificial tears. A humidifier can also improve air quality, particularly in air-conditioned environments that dry out your eyes.
8. Unplug and Rest
It’s easy to jump from a work screen to a TV screen to a phone screen—without pause. Make it a habit to incorporate screen-free breaks throughout your day. Step outside, close your eyes for a moment, or read a physical book to give your eyes a full rest.
When to Seek Professional Help
If you’re experiencing persistent symptoms—like blurry vision, eye pain, or frequent headaches—it’s time to schedule an eye exam. Undiagnosed vision issues or underlying eye conditions can worsen with screen time.
At Center for Excellence in Eye Care, our specialists will evaluate your symptoms and provide a personalised care plan. From updated prescriptions to dry eye therapy, we’re here to help you feel and see your best.
Your Eyes Deserve the Best
Screen time may be inevitable, but eye strain doesn’t have to be. With a few mindful changes, you can safeguard your vision, improve your comfort, and prevent digital fatigue from interfering with your day.
Ready to give your eyes the support they need? Schedule a comprehensive eye exam with the trusted team at Center for Excellence in Eye Care. We’ll help you take the right steps toward clearer, more comfortable vision, easier screen time experience, and beyond.
