Digital devices like computer screens, smartphones, and tablets can be hard on your eyes. It can lead to eye strain (also known as computer vision syndrome), dry eyes, headaches, and blurry vision.

One way to help your eyes recover is by taking frequent breaks from screen time. Every 20 minutes, shift your focus to something at least 20 feet away and look at it for 20 seconds.

See Your Doctor

If your eyes feel tired or irritated after long screen use, seeing an eye doctor is essential. It is called digital eye strain or computer vision syndrome, which may indicate an underlying health problem.

A regular eye exam and diagnosis of existing vision problems can help you find and treat digital eye strain and other eye disorders. Your eye care provider can also suggest lens options or lifestyle changes that will help alleviate your symptoms and prevent them in the future.

During your annual eye exam, your eye doctor will measure your peripheral vision and how well your eyes focus and move together. It can reveal issues that worsen digital eye strain, such as farsightedness, astigmatism, or other refractive errors.

Your doctor can also recommend vision therapy to retrain your visual skills and strengthen your binocular vision, which helps to improve your eyes’ ability to work together. This digital eye strain treatment can effectively reduce and even eliminate your digital eye strain symptoms.

Rest Your Eyes

Whether you spend most of your day in front of your computer screen or smartphone, giving your eyes a break is essential. Digital eye strain can cause blurry vision, dry eyes, and headaches.

There are several different exercises you can try to help your eyes relax. These include rolling your eyes, pulling your eyes up or down, or looking at objects far away and near.

However, a good rule of thumb is to follow the 20-20-20 rule. It will help to relieve pressure on your eyes, reset your focusing system and prevent your prescription from increasing.

Another tip to prevent digital eye strain is to keep your screens clean. Wipe them down daily with a damp microfiber cloth. It will remove the dried soup that can build up on your screens and make them harder to see.

Reduce Glare

Digital eye strain (computer vision syndrome or CVS) is a common vision problem. Its symptoms include blurred vision, headaches, eye fatigue, and neck and shoulder pain. It results from the high visual demands of using computers, tablets, and other electronic devices for prolonged periods.

The contrast level of the letters on a digital screen is lower than that of a printed page, and the light from computer screens and other digital devices causes the eyes to feel more uncomfortable than when reading a print book. In addition, glare from the screen and blue light from the LED and fluorescent lighting can also cause discomfort over the long term.

To reduce glare, position your digital screen about 25 inches away from your face or slightly farther, as your eye doctor recommends. Use a matte screen filter or a special anti-glare glass to reduce reflections and brightness on the screen.

Change Your Screens

Limit screen time if you rely on digital devices for work or personal reasons. It can help ease symptoms like eye discomfort and fatigue, dry eyes, blurry vision, headaches, and neck or head pain.

Consider replacing your computer with a newer LCD monitor if it uses old-fashioned CRT screens. These displays flicker less than CRT screens, making them more comfortable for extended viewing.

Similarly, adjust the brightness of your screen to mimic the lighting in your surroundings. For example, digital screens often illuminate with blue light, which is harsher on your eyes in dimly lit environments.

You can also install a blue light filter on your device, which can shift the color of the screen’s light to a soft orange during nighttime browsing sessions.

If you’re using digital screens for long periods, take breaks every two hours. Even short breaks can help ease your eyes.

Change Your Habits

The way we work and live has a significant impact on our vision. And the reality is that we spend much time looking at screens: computers, phones, tablets, and more.

Digital eye strain is a common condition that can cause eye fatigue, blurry vision, and dry eyes. It can also lead to headaches, neck and back pain, and other eye problems.

To prevent and manage digital eye strain, it’s essential to make changes in your habits. These can include adjusting your workstation, taking breaks, and blinking regularly.

Blinking is crucial for eye lubrication, which helps reduce eye irritation and dryness. It’s best to blink at least ten times (with full eyelid closure) every 20 minutes to produce tears that refresh your eyes and moisturize them constantly.

A screen filter can also help protect your eyes from the damaging blue light emitted by many digital devices.