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Digital Eye Strain: Your Guide to Healthy Eyes

digital eye strain

Hey there! Do your eyes feel like they’ve just run a marathon after a day in front of screens? Welcome to the world of digital eye strain. Don’t worry, we’ve got your back! We’ve got some easy-to-follow tips and tricks to keep those eyes in top shape.

What is Digital Eye Strain?

  • Definition: Digital eye strain, also known as computer vision syndrome, is discomfort that comes from staring at screens for too long.
  • Symptoms: Tired, dry, or watery eyes Blurred vision Headaches Neck and shoulder pain

Causes of Digital Eye Strain

  • Prolonged Screen Time: The main culprit is staring at screens for extended periods without breaks.
  • Poor Lighting: Working in dim or overly bright environments can strain your eyes.
  • Improper Screen Distance: Sitting too close or too far from the screen affects your eyes.
  • Glare: Reflections on the screen can lead to extra strain.
  • Uncorrected Vision Problems: Existing vision issues can be exacerbated by screen use.

How to Combat Digital Eye Strain

  • The 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
  • Regular Breaks: Take short breaks every hour to rest your eyes.
  • Proper Lighting: Ensure your workspace is well-lit, but avoid harsh lighting.
  • Adjust Screen Settings: Optimize brightness, contrast, and text size to reduce strain.

Is Digital Eye Strain Dangerous?

  • Short-Term Effects: Generally, digital eye strain causes temporary discomfort.
  • Long-Term Considerations: Prolonged neglect can lead to more serious eye conditions.
  • Preventive Measures: Regular eye exams and proper screen habits can mitigate risks.

Choosing the Right Eyewear

  • Blue Light Glasses: Glasses with blue light filters can reduce strain from screen glare.
  • Anti-Reflective Lenses: These reduce glare and increase contrast.
  • Prescription Glasses: If you wear prescription glasses, consider lenses designed for screen use.

See related article for blue light lenses: Click Here

digital eye strain

Additional Tips for Eye Health

  • Blink Often: Keep Your Eyes Moist
    • Blink Often: Blinking is essential for keeping your eyes moist and preventing dryness and irritation. When focusing on screens, people tend to blink less frequently, which can lead to dry eyes.
    • How Often to Blink: Normally, we blink about 15-20 times per minute. While using screens, try to maintain this rate. You can even set a reminder to take short breaks just to blink rapidly for a few seconds.
    • Blinking Exercise: Practice conscious blinking by closing your eyes, holding for 2 seconds, and then opening them. Repeat this 10 times. This exercise helps refresh the tear film on your eyes.
  • Ergonomic Setup: Adjust Your Chair and Screen Chair
    • Adjustment: Your chair should be positioned so that your feet are flat on the ground, and your knees are at or slightly lower than hip level. Your back should be supported by the chair’s backrest.
    • Screen Position: Position your computer screen about an arm’s length away, with the top of the screen at or slightly below eye level. This positioning helps reduce strain on your neck and eyes.
    • Posture Reminder: Consider using a posture reminder app or device to help you maintain good posture throughout the day.
  • Eye Exercises:
    • Strengthen Your Eye Muscles: Hold a finger a few inches away from your eye. Focus on your finger, then slowly move it away, focusing continuously. Then focus on something in the distance. Repeat this exercise several times.
    • Palming: Rub your hands together to create warmth, then gently place your palms over your closed eyes without pressing. The warmth and darkness can help soothe and relax your eyes.
    • Figure Eight: Imagine a giant figure eight on the floor about 10 feet in front of you. Trace the figure eight with your eyes slowly. This exercise helps increase the flexibility of your eye muscles.

When to Seek Professional Help

  • Persistent Symptoms: If discomfort continues despite taking measures, consult an eye doctor.
  • Regular Eye Exams: Annual eye exams can help catch and address issues early.

There you have it – your comprehensive guide to tackling digital eye strain. Remember, it’s all about balance; take those breaks, tweak your environment, and don’t forget to blink. Your eyes are your windows to the digital world, so let’s keep them clear and comfortable.


  1. American Optometric Association (AOA): Computer Vision Syndrome
  2. Cedars-Sinai: Computer Vision Syndrome
  3. Canadian Association of Optometrists (CAO): Computer Vision Syndrome/Digital Eye Strain