After long hours in front of a computer, tablet, or smartphone, your eyes may be tired, dry, or irritated. Headaches may appear, vision can get blurry, and your neck or shoulders may ache. These are all signs of digital eye strain.
During a comprehensive eye exam, our trusted optometrists in King can check your vision, ensure your glasses or contact lenses are up to date, and identify underlying causes of eye strain. Keep reading to learn how to reduce discomfort and protect your eyes during screen time.
What is digital eye strain?
Digital eye strain occurs when your eyes get overworked from extended screen use. It is sometimes called computer vision syndrome. Anyone who spends hours on a computer, tablet, or phone can experience symptoms if their eyes are not properly supported.
Symptoms of digital eye strain
If you experience these symptoms after screen use, it could be digital eye strain¹:
- Dry, red, or irritated eyes
- Blurred or double vision
- Frequent headaches
- Eye fatigue or soreness
- Neck and shoulder tension
- Trouble focusing after stepping away from the screen
Catching these symptoms early allows you to address them before they lead to chronic discomfort or more serious issues.
What causes digital eye strain?
A variety of factors can lead to eye strain during screen use²:
- Extended periods of screen use without breaks
- Slouching or poor posture while sitting
- Glare or harsh lighting in your workspace
- Screens positioned too close or at the wrong height
- Outdated prescriptions for glasses or contact lenses
- Uncorrected vision issues
How to reduce digital eye strain
Here are some strategies to help your eyes feel more comfortable and stay healthy throughout the day.
Rest your eyes frequently
Give your eyes a break every so often. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This habit relaxes your eye muscles, eases tension, and helps prevent headaches.
Adjust your workspace
Creating a comfortable, eye-friendly workspace can make long screen sessions much easier:
- Keep your screen about an arm’s length away and slightly below eye level.
- Reduce glare with adjustable lighting or an anti-glare filter.
Ensure your prescription is current
Wearing glasses or contact lenses that match your prescription helps your eyes focus with less effort. Our optometrists can check your prescription and make adjustments, so your vision stays clear and fatigue-free during screen use.
Protect your eyes
You can relieve dryness and irritation by taking the following steps:
- Drinking water regularly to stay hydrated
- Using preservative-free artificial tears if dry eye bothers you
- Adjusting screen brightness to match your room lighting to avoid squinting
Maintain good posture
Your posture affects more than just your back. Slouching or hunching forces your eyes to work harder to focus, which can lead to fatigue, strain, and tension headaches.
To keep both your body and eyes comfortable:
- Sit with your back straight, shoulders relaxed, and feet flat on the floor.
- Use an ergonomic chair or monitor stand to position your screen at the right height.
- Take short breaks throughout the day to stretch your neck and shoulders.
Personalized solutions for lasting comfort
When your eyes are strained from screen use, everyday tasks can be exhausting. Scheduling a comprehensive eye exam helps pinpoint the cause of your discomfort and ensures your glasses or contact lenses are supporting your vision.
If dry eye contributes to your symptoms, our experts can recommend treatments such as OptiLight intense pulsed light (IPL) therapy, low level light therapy, prescription eye drops, or other personalized solutions. Book your appointment today at Magnolia Eye Care to keep your eyes healthy, comfortable, and ready for anything.
References: