Do your eyes feel tired, dry, and irritated after you’ve spent hours looking at a computer screen? If so, it could be digital eye strain.
My patients that spend much of their day on computers, phones, or tablets often share that they experience these symptoms. Thankfully, I’m able to reassure them that digital eye strain won’t permanently damage their eyes.
Eye strain can feel pretty uncomfortable. Fortunately, there are steps you can take to prevent or manage this all-too-common issue.
What is digital eye strain?
Digital eye strain (sometimes called computer vision syndrome) refers to a set of symptoms you might experience if you spend a lot of time looking at a computer or other screen. Different people can experience digital eye strain in a variety of ways. But the signs and symptoms I often hear about from my patients include:
- Blurry vision
- Achy eyes
- Dry eyes
- Eyes that tear up and sting
- Headaches
Digital eye strain can also cause neck and shoulder pain. When you strain to see a screen, you might hunch forward or tilt your head in odd positions. That can strain muscles.
What causes digital eye strain?
A key factor: blinking. As I explain to my patients, blinking helps keep the eyes moisturized, and humans normally do it about 15 times a minute. But, when looking at a screen, people blink about half as often without even realizing it. When we don’t blink, the cornea dries out, making the vision blurry and the eye feel uncomfortable or even painful.
Unlike a printed page, text and images on screens are often less defined and are obscured by glare. So, our eyes have to work even harder when using screens. Environmental factors, like poor lighting and your distance from a screen, may also increase your risk.
Anyone who uses a screen for extended periods can get eye strain. This includes computers, phones, tablets, video games, and e-readers. Between using a computer for work or school and scrolling social media on our phones, we spend a lot of time looking at screens. You’re more likely to strain your eyes if you spend two or more hours at a time staring at a screen.
7 ways to ease digital eye strain
You don’t have to put up with the discomfort of digital eye strain. Here are some relatively simple changes that I often suggest to my patients:
1. Remind yourself to blink. As I previously mentioned, we tend to blink less when using a screen. Try to make blinking more often a habit. You might try leaving a sticky note at your workspace as a reminder.
2. Use artificial tears. Over-the-counter eye drops can be helpful, especially if you’re a contact lens wearer. These products moisten and soothe dry eyes. Different options are available. Ask your doctor if you’re unsure of which eye drop is right for you. I do not recommend any eye drops that “get the red out” as these may worsen dryness.
3. Remember the 20-20-20 rule. Give your eyes frequent breaks. Every 20 minutes, look at something 20 feet away for 20 seconds.
4. Tweak your screen settings. Try adjusting the brightness of your device screen to match the light in the room. That means a brighter screen in a bright environment and a dimmer screen in dimmer lighting. Increasing the contrast can be helpful too.
5. Increase your font size. Larger font sizes may be easier to read and easier on your eyes.
6. Position your screen better. I recommend adjusting your computer screen so that your eyes look slightly downward, with the top of the screen at eye level. Try tilting the top of the screen away from you a bit. Keep the screen about 20 to 30 inches away from your eyes. Aim for a distance of about 13 inches if you’re using a small-screen device, like a phone.
7. Reduce glare by avoiding direct light. You may need to reposition your screen or your desk so that windows or other light sources aren’t directly above, behind, or in front of you. You can also try replacing light bulbs with lower wattage versions, adjusting the blinds or curtains in the room or buying a special glare filter for your screen.
Don’t ignore eye discomfort
I encourage my patients not to ignore eye discomfort, especially if trying simple changes isn’t helping. Diagnosing eye strain is a diagnosis of exclusion and typically involves a comprehensive eye examination to rule out any underlying eye conditions. In some cases, patients may benefit from an updated lens prescription. Patients should make an appointment with an optometrist for a refraction visit to get an updated prescription.
Prescription computer glasses aren’t the same as blue light filtering glasses that you might see advertised. There’s little evidence that blue light glasses reduce eye strain.
Maintain your vision and eye comfort
If you think screen time is affecting your vision or eye comfort, call 800-TEMPLE-MED (800-836-7536) to make an appointment with an eye health specialist. Or schedule an appointment online.
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