If you spend hours each day staring at a computer screen, tablet, or smartphone, you’ve probably experienced tired, uncomfortable eyes. Maybe your vision gets a little blurry after a long workday, or your eyes feel dry and irritated.
These symptoms are likely the result of digital eye strain, a common condition that affects people of all ages who use screens regularly. The good news is that there are simple steps you can take to feel more comfortable. Keep reading to learn about 5 essential eye care tips for digital device users.
What Causes Digital Eye Strain?
Digital eye strain happens when you use computers and other electronic devices for extended periods. Your eyes have to work harder when viewing screens because they need to constantly focus, shift between different viewing distances, and process images and text.
This extra effort can lead to temporary discomfort. Common symptoms include dry eyes, blurry vision, watery or tearing eyes, and headaches.
The main reason screens cause so much discomfort is surprisingly simple: you forget to blink. Normally, you blink about 15 times per minute, which keeps the surface of your eyes moist and comfortable.
When you stare at a screen, that number drops to just five to seven blinks per minute. Your eyes don’t get enough moisture, and symptoms set in quickly.
5 Simple Habits to Protect Your Eyes
Making a few changes to how you use your devices can significantly reduce digital eye strain and keep your eyes feeling comfortable throughout the day:
1. Remember to Blink
Since reduced blinking is the main culprit behind screen-related eye discomfort, making a conscious effort to blink more often can make a real difference. This sounds simple, but it’s one of the most effective ways to prevent dry, irritated eyes.
Some people find it helpful to put a sticky note on their computer screen as a reminder. Your eyes will thank you for the extra moisture!
2. Follow the 20-20-20 Rule
Give your eyes regular breaks by looking away from your screen. Every 20 minutes, take 20 seconds to look at something 20 feet away.
This simple practice lets your eyes relax and reduces the strain that builds up from constant near-focus work. Set a timer on your phone if you need a reminder to take these mini breaks throughout your day.
3. Adjust Your Screen Position and Distance
Sit about 25 inches from your screen, roughly arm’s length away. Your screen should be positioned so you’re looking slightly downward at it, not straight ahead or up. This natural downward gaze is easier on your eyes and neck, and it helps reduce strain during long periods of computer use.
4. Control Lighting and Reduce Glare
Your screen shouldn’t glow brighter than the room around you. When your screen is significantly brighter than your surroundings, your eyes have to work harder to see.
Adjust your screen brightness to match the lighting in your room. You can also reduce glare by using a matte screen filter on your device. Make sure windows or bright lights aren’t directly visible when you’re sitting at your computer, as this can create additional glare on the screen.
5. Use Artificial Tears When Needed
Lubricating eye drops can refresh your eyes when they feel dry. Over-the-counter preservative-free artificial tears are safe to use as needed throughout the day.
If you wear contact lenses and use digital devices for long periods, you might find that dry eyes become an ongoing issue. Try wearing your glasses instead when working on a computer for extended sessions.
Digital eye strain is uncomfortable, but it’s temporary and manageable with the right habits. By blinking more often, taking regular breaks, adjusting your workspace, and using artificial tears when needed, you can significantly reduce eye discomfort from screen use.
Experiencing persistent eye discomfort, vision changes, or have other concerns about your eye health? Schedule a comprehensive eye exam at Colorado Eye Consultants in Littleton, CO, today!
