Medically Reviewed by Kent L. Wellish, MD
Computers and other digital devices are a core component of your job when you work in the technology industry. Whether you’re a social media manager, coder, developer, software engineer, or IT technician, you likely spend a lot of your time on screens.
This issue affects millions of people and can significantly impact your ability to focus and work comfortably. Fortunately, there are steps you can take to manage and prevent digital eye strain while using screens.
How Digital Eye Strain Affects Your Eyes During Screen Use
Digital eye strain, also known as computer vision syndrome, refers to a range of eye and vision problems caused by prolonged screen time. While there’s no conclusive evidence that digital devices cause permanent damage, they can leave your eyes feeling overworked and fatigued.
Symptoms of Digital Eye Strain
Common symptoms of digital eye strain include:
- Dry, itchy, or burning eyes
- Redness or tearing
- General eye discomfort
- Blurry or double-vision
- Headaches or neck and shoulder pain
What Causes Digital Eye Strain?
Several factors contribute to digital eye strain:
- Inadequate blinking: When you focus on screens, you may blink less often, causing dryness and irritation.
- Constant refocusing: Your eyes continuously move and refocus on pixels, which can lead to fatigue.
- Poor lighting and glare: Bright ambient light or glare from your screen can worsen strain.
- Uncorrected vision problems: Refractive errors like astigmatism can amplify symptoms.
Blue Light and Digital Eye Strain
Blue light exposure is another concern. A part of the visible light spectrum, blue light is all around, with major sources including the sun, light bulbs, and digital devices.
Excessive blue light exposure can exacerbate digital eye strain symptoms, particularly after prolonged screen time. While it may not cause permanent damage, it can contribute to discomfort and eye fatigue and make it harder to focus during or after work.
While blue light has some benefits — such as regulating circadian rhythm, increasing alertness, and improving mood — too much of it can have negative consequences.
One notable concern about excessive blue light, particularly later in the day, is that it could affect sleep quality. Blue light can interfere with the body’s natural production of melatonin, a hormone that helps you get ready for sleep.
Tips to Prevent Digital Eye Strain While Using Screens
As a tech professional, your job requires you to spend a lot of time in front of digital screens. While you can’t avoid them or greatly reduce your time in front of them, you can take a few simple steps to help prevent eye strain.
Remember to Blink
On average, you blink between 18 and 22 times per minute. However, you may only blink five to seven times when looking at digital screens.
Make a conscious effort to blink more often while working to keep your eyes from drying out. Placing a note at your desk within your field of vision can serve as a helpful reminder.
Use Eye Drops
If your eyes start to feel dry, eye drops or artificial tears can help refresh them. Consider keeping a bottle in your desk drawer or bag. However, you should avoid overusing eye drops.
Practice the 20/20/20 Rule
Give your eyes a break periodically using the 20/20/20 method: for every 20 minutes of screen time, look at something at least 20 feet away for 20 seconds.
Longer breaks can be beneficial, too. Aim to get up from your desk every couple of hours and step away from your screens. Take a walk down the hallway or head outside for some fresh air. Even a few minutes can make a big difference.
Other people have their own ways of coping with digital eye strain, including creative techniques for reducing screen fatigue. Check out this Reddit discussion to see how others are tackling the issue and share your own ideas.
Adjust Your Computer Settings
A bright screen forces your eyes to work harder, increasing the risk of strain. Lower your screen brightness to match the level of your ambient light. Adjusting your screen’s contrast can also benefit your eyes.
Reduce Screen Glare
If possible, angle your computer away from sources of glare, such as bright lamps or sunlight. Alternatively, you can reduce glare by lowering your blinds, switching to lower-wattage light bulbs, or applying a glare-resistant film to your digital screens.
Wear Glasses for Blue Light Protection
Blue light glasses filter out blue light from screens and other sources, helping to protect your eyes from its harmful effects. If you wear prescription glasses, you may even have the option of adding a blue light filter to your lenses.
Consider Your Desk Setup
Make your workstation ergonomic. To combat eye strain, place your screen at least 25 inches — about an arm’s length — away from your face. Position the device so that you’re looking slightly downward.
Additionally, make sure you’re comfortable while working. Invest in a good chair and position yourself so your feet rest flat on the floor.
Get Your Eyes Checked
Even minor refractive errors can worsen symptoms of eye strain when working on computers for extended periods. A comprehensive eye exam can identify any vision problems and provide solutions to correct them.
If you’re experiencing persistent symptoms of digital eye strain or dry eye disease, consulting with a specialist can make a big difference. At Wellish Vision Institute in Las Vegas and Henderson, our experienced dry eye specialists are here to help you find lasting relief and improve your eye comfort.
Think you might be experiencing symptoms of digital eye strain?
Even if you haven’t felt the symptoms of dry eye, we recommend making your appointment for your annual comprehensive (dilated) eye exam and discussing your lifestyle and any dry eye concerns with your optometrist. They can educate you about dry eye condition prevention and make suggestions to help you protect the longevity of your eyesight.
Schedule an Appointment with Wellish Vision Institute
If you’re experiencing symptoms of digital eye strain, schedule a consultation with Wellish Vision Institute to explore effective treatment options.