Do you have headaches, or do your eyes feel strained after hours in front of a computer or while scrolling through your phone? With digital devices becoming indispensable to our lives, many people are experiencing eye discomfort and fatigue like never before.
Luckily, with the proper precautions, you can protect your eyes without giving up screen time altogether. Some simple adjustments to your workspace, including reducing glare, adding a screen protector, and wearing computer eyeglasses, can significantly reduce the strain on your eyes.
Digital Eye Strain: What Is It?
Digital Eye Strain (DES) refers to eye discomfort and symptoms caused by prolonged exposure to digital screens. Unlike print materials, reading on screens often involves smaller, pixelated text, glare, and varying brightness levels, which can challenge your eyes.
Common causes include:
- Spending extended periods focusing on a screen without breaks
- Viewing screens too closely or at awkward angles
- Poor lighting or glare on your device
- Focusing on text with suboptimal contrast settings
Symptoms of digital eye strain include blurry vision, red or dry eyes, headaches, fatigue, and neck or shoulder pain. If left unchecked, these symptoms can significantly affect productivity and overall well-being.
How Computer & Phone Screens Affect Your Eyes
Screens can challenge your eyes in multiple ways, including:
- Reduced blinking rate: When we stare at screens, we blink less frequently—reducing moisture in our eyes, which causes dryness and irritation.
- Blue light exposure: Screens emit blue light, which can interfere with your eye’s natural ability to shield itself from intense sunlight, contributing to glare and eye fatigue.
- Unnatural viewing distances: Holding phones too close or positioning computer monitors incorrectly increases strain as your eyes work harder to maintain focus.
The cumulative effect of these dynamics leads to the temporary discomfort many experience daily.
Can Screens Make Your Eyesight Worse?
Many people are concerned that screen exposure can cause long-term vision problems. The good news is that most experts agree that digital screens don’t permanently damage eyesight. However, they can lead to temporary discomfort or exacerbate pre-existing conditions like nearsightedness.
The root issue lies in how we use our screens. Extended focus on close-up tasks (like reading on a smartphone or computer) increases eye strain and fatigue. While digital habits may not cause permanent damage, they can significantly diminish one’s quality of life if untreated. That’s why proactive prevention and management are key.
Tips for Protecting Your Eyes During Screen Use
For many people, getting rid of screens is inconvenient and impossible. Fortunately, there are actionable strategies for safeguarding your vision while maintaining efficiency, comfort, and convenience.
1. Follow the 20/20/20 Rule
For every 20 minutes of screen time, look at an object 20 feet away for 20 seconds. This simple practice gives your eyes a well-needed break and prevents strain from continuous focus.
2. Modify Your Workstation to Reduce Eye Strain
Your computer screen should be about 25 inches away from your eyes and positioned at eye level or slightly below. This reduces the effort your eyes and neck exert to view the screen.
3. Ensure Your Room Is Well Lit
Harsh lighting—bright or dim or LEDs—can intensify glare and make focusing harder. Opt for soft, indirect lighting to avoid straining your eyes.
4. Reduce Glare
Eliminate glare from windows or overhead lights using an anti-glare screen protector or positioning your monitor away from direct light sources.
5. Use a High-Resolution Screen
A higher-resolution screen displays sharper, clearer text and images, reducing strain compared to older, low-resolution monitors. Investing in a quality screen can save your eyes in the long run.
6. Invest in a Screen Protector
Blue-light-blocking screen protectors can filter out harmful wavelengths and reduce the intensity of glare from your screen.
7. Adjust Screen Brightness & Use Night Mode
Avoid overly bright devices that outshine your workspace. Set your screen brightness to mirror ambient light conditions and activate “night mode” to reduce blue light exposure during late hours.
8. Wear Computer Glasses
Task-specific eyewear such as computer glasses can lessen eye strain and headaches while maintaining clear vision. They’re handy for people who spend eight or more hours in front of a screen.
9. Use Artificial Tears
Over-the-counter artificial tears can help restore moisture and soothe irritation from decreased blinking.
10. Take Regular Breaks
In addition to the 20/20/20 rule, consider scheduling complete breaks into your routine every hour. Stand, stretch, and rest your eyes to maintain comfort throughout the day.
Tips to Limit Your Computer & Cell Phone Use
While staying plugged in is tempting, balancing screen use with offline time is crucial. Here’s how to make it happen:
- Schedule screen-free hours: Commit to specific times during the day to give your eyes a complete break.
- Engage in non-screen activities: Replace scrolling with activities like reading a physical book, exercising, or spending time outdoors.
- Set app usage limits: Many phones have screen time trackers and settings to limit app usage, helping reduce time spent aimlessly scrolling.
- Unplug before bedtime: Avoid screens at least one hour before sleep to reduce blue light exposure and improve sleep quality.
Take Control of Your Digital Eye Health
Screen time isn’t going anywhere, but that doesn’t mean your eye health has to suffer. You can keep using your digital devices without discomfort by adopting these tips—from following the 20/20/20 rule to investing in protective measures like computer glasses.
The Eye Avenue knows that minor changes to your habits can make a huge difference in how your eyes feel each day. Contact us today to schedule a comprehensive eye exam to assess how screens impact your eyes and get advice on combating this strain.
