For many of us, screens are almost impossible to avoid.
We use them for work, shopping, entertainment, keeping in touch, and everything in between. But if your eyes start to feel tired, dry, or uncomfortable after spending time on your phone or computer, you may be experiencing digital eye strain.
During National Eye Health Week, it’s a good opportunity to pay closer attention to the signs your eyes may be giving you and understand when screen-related discomfort is simply a sign to change your habits or if it’s worth booking an eye examination.
What is digital eye strain?
Digital eye strain, also known as computer vision syndrome, is a term used to describe a group of eye and vision symptoms associated with prolonged use of digital screens.
It can occur after using computers, laptops, smartphones, tablets, and other digital devices for extended periods.
Digital eye strain does not usually mean that the screen itself has permanently damaged your eyes. Instead, symptoms can develop because of the demands placed on your eyes while viewing close-up content for prolonged periods.
For some people, symptoms are mild and disappear once they stop using the screen. For others, they can become a regular problem that makes working, reading, or concentrating uncomfortable.
What causes digital eye strain?
There isn’t usually one single cause. Instead, several factors can make screen use more tiring for your eyes.
Prolonged close-up focus
When you spend extended periods looking at something close to you, your eyes continually need to maintain focus.
If you rarely look away or take breaks, this sustained near work can contribute to tired or uncomfortable eyes.
Reduced blinking
We blink to keep the surface of our eyes lubricated.
When concentrating on a digital screen, we blink less frequently or may not blink as fully. This can allow the tear film on the surface of the eye to dry out more quickly, leading to dryness, irritation, or a gritty sensation.
Glare and lighting
Reflections from windows, overhead lighting or an overly bright screen can make viewing less comfortable.
Equally, using a bright screen in a very dark room can create a strong contrast that may contribute to discomfort.
Poor screen position
Your screen may also play a part.
Sitting too close, viewing a screen at an uncomfortable angle or constantly leaning forwards to read small text can put additional strain on both your eyes and your posture.
An incorrect prescription
If you need glasses or contact lenses, an outdated or unsuitable prescription can make digital tasks more difficult.
Even a relatively small change in your vision may mean your eyes are working harder than necessary to see your screen clearly.
What are the symptoms of digital eye strain?
Digital eye strain can affect people differently, but common symptoms include:
- Tired, aching, or heavy-feeling eyes
- Dry, irritated, or gritty eyes
- Watery eyes
- Blurred vision
- Difficulty focusing
- Headaches
- Increased sensitivity to light
- Eye discomfort after prolonged screen use
You might also experience neck, shoulder or back pain, particularly if you are leaning towards your screen or sitting in the same position for extended periods.
Symptoms often become more noticeable towards the end of a working day or after several hours of continuous screen use.
How is digital eye strain treated?
Treatment usually involves identifying what is contributing to your symptoms and making small changes to reduce the demands being placed on your eyes.
Take regular breaks
Avoid staring continuously at your screen for long periods.
Regularly looking away and focusing on something further into the distance gives your eyes a break from close-up work.
One method you can try is the 20-20-20 rule – every 20 minutes, look at something around 20 feet away for at least 20 seconds.
Improve your screen setup
Make sure your screen is positioned at a comfortable distance and height.
Increase your text size if you find yourself leaning forward or squinting and adjust your screen brightness so it suits the environment around you.
Reducing glare from windows and lighting can also make viewing more comfortable.
Blink more often
If your eyes tend to feel dry when using screens, make a conscious effort to blink regularly.
Taking proper breaks away from the screen rather than switching from your laptop to your phone can help too.
Check your prescription
If symptoms persist, an eye examination can determine whether your prescription needs updating or whether another vision or eye health issue could be contributing to your discomfort.
Your optometrist can also advise you on the most suitable options for your individual needs, particularly if you spend a significant amount of your day working at a screen.
When should you book an eye examination?
Occasional tired eyes after a long day may improve after rest and changes to your screen habits.
However, you should not assume that recurring eye symptoms are always caused by screen use.
If you regularly experience blurred vision, persistent headaches, dry or painful eyes, difficulty focusing or a noticeable change in your vision, it is a good idea to have your eyes checked.
An eye examination does more than check whether you need new glasses. Your optometrist will assess your vision and the health of your eyes, helping to identify any changes that may require further attention.
Make your eye health a priority this National Eye Health Week
National Eye Health Week is a useful reminder to think beyond how well you can see and pay attention to how your eyes feel.
If screens are a major part of your day, simple changes to your routine, workstation and viewing habits can help keep your eyes more comfortable.
But if something doesn’t feel right, don’t just put it down to too much screen time.
Book an eye examination at your nearest branch and let our local experts take a closer look at your vision and eye health.
