How to Reduce Digital Eye Strain

Digital eye strain is a common problem for people who look at screens for long periods. Symptoms include tired or dry eyes, blurred vision, headaches and neck or shoulder discomfort.

Why it happens

When we focus on screens we tend to blink less, which dries the eyes. We also keep our eyes focused at one distance for a long time, and we may deal with glare, poor lighting or an uncomfortable screen position.

Follow the 20-20-20 rule

Every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. This relaxes the focusing muscles and gives you a natural reminder to blink.

Adjust your screen

• Set brightness to match the room. The screen should not look like a light source in a dark room.
• Increase text size if you find yourself leaning forward.
• Reduce glare with a matte screen, blinds or by repositioning the display.
• Use dark mode or a warmer colour setting in the evening if it feels more comfortable.

Blink and hydrate

Blink fully and often. If your eyes feel dry, lubricating eye drops may help, and a room that is not too dry or windy can make a difference.

Position matters

Place your screen about an arm's length from your eyes, with the top at or slightly below eye level, so you look slightly down.

Get your eyes checked

Uncorrected vision problems are a common cause of strain. Have regular eye tests, and tell your optician about the amount of screen time you do, as some people benefit from glasses designed for computer distance.

Take proper breaks

Short breaks away from the screen, including time outdoors, support your eyes and your overall wellbeing. If symptoms persist or you notice sudden changes in vision, seek advice from an eye care professional. This article is general information, not medical advice.

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