If your eyes feel dry, itchy or heavy by the end of the day, you are in good company. Work, entertainment and social life now revolve around screens, and our eyes were not designed for hours of close, steady focus. The result is often called digital eye strain, and while it is rarely serious, it can be uncomfortable and distracting.
What digital eye strain feels like
Symptoms vary but commonly include:
- Burning, gritty or watery eyes.
- Blurred or double vision during or after screen use.
- Headaches, often around the forehead or temples.
- Neck, shoulder and back tension.
- Difficulty refocusing from near to far.
- Sensitivity to light.
These symptoms usually ease after a break from the screen. If they persist, it is worth getting an eye examination.
Why screens tire the eyes
Several things happen when we stare at a display.
First, we blink less. Normally we blink fifteen to twenty times a minute, but this can drop by half or more when we concentrate on a screen. Blinking spreads a thin film of tears across the eye surface, so fewer blinks mean more dryness.
Second, the focusing muscles inside the eye stay contracted for long stretches while viewing something close. Like any muscle held in one position for too long, they tire.
Third, poor setup adds to the load. Glare, small text, low contrast and awkward viewing angles all make the eyes work harder. An uncorrected vision problem, such as mild long-sightedness or astigmatism, can quietly make everything worse.
The 20-20-20 habit
One of the simplest techniques is also one of the most useful. Every twenty minutes, look at something about twenty feet (six metres) away for at least twenty seconds. This gives the focusing muscles a chance to relax. If you tend to forget, use a gentle timer or tie the break to something you already do, such as finishing an email.
Combine this with deliberate blinking. Close your eyes slowly and fully a few times, which helps refresh the tear film.
Set up your screen kindly
Distance and height. Place the screen about an arm’s length from your face, with the top slightly below eye level so you look gently downwards.
Brightness and contrast. Match your screen brightness to the room. A bright screen in a dark room, or the reverse, strains the eyes. Raise text size if you find yourself leaning in.
Reduce glare. Position the screen away from direct sunlight and bright lamps, or use blinds and a matte screen finish.
Light the room evenly. Avoid working in a dark room with only the glow of a screen.
Take care with phones. Hold your phone at a comfortable distance, not right in front of your nose, and avoid long sessions in bed at night.
Look after the surface of your eyes
If your eyes are often dry, a few steps can help. Keep your room from becoming too dry, especially with heating or air conditioning pointed at your face. Drink enough water. Lubricating eye drops may offer relief, but ask a pharmacist or eye specialist which type suits you, particularly if you need them often. Warm compresses can also soothe tired eyelids.
Do blue light glasses help?
Many people wonder about glasses that filter blue light. Current evidence suggests they do not make a clear difference to eye strain. Breaks, good lighting and correct prescription lenses tend to bring far more benefit. That said, evening screen use can disturb sleep in some people, so dimming the display and stopping an hour before bed is sensible.
Do not forget regular check-ups
Adults should have their eyes examined regularly, usually every one to two years, or as advised by their optician. A small change in prescription can cause a surprising amount of discomfort.
Seek prompt medical attention if you experience sudden vision loss, flashes of light, a curtain over your vision, severe eye pain or redness with reduced vision.
Give your eyes a break
You cannot avoid screens entirely, but you can use them more gently. Blink often, look away regularly, set up your space thoughtfully and keep up with eye checks. Your eyes work hard every waking minute. A little consideration goes a long way.