Screen time, tired eyes and healthier visual habits

Long periods of computer, mobile or tablet use can lead to temporary eye discomfort. Common complaints include dryness, burning, watering, blurred vision, headache and difficulty refocusing after prolonged near work.

These symptoms are often related to reduced blinking, sustained close focus, screen position, glare, lighting or an uncorrected spectacle power.

Practical Ways to Reduce Discomfort

Take regular visual breaks. Follow the 20-20-20 approach: approximately every 20 minutes, look at something around 20 feet away for at least 20 seconds.

Blink more consciously. People tend to blink less while concentrating on a screen. Complete blinking can help reduce dryness.

Adjust the screen. Position the screen at a comfortable distance and slightly below eye level. Increase text size instead of leaning forward.

Reduce glare. Adjust room lighting, screen brightness and reflections. Very bright screens in dark rooms can increase discomfort.

Use the correct spectacle prescription. An outdated or unsuitable prescription may make prolonged computer work more tiring.

Alternate tasks. Where possible, break long periods of uninterrupted screen work with non-screen activities.

What About Blue-Light Glasses?

Blue-light-filtering glasses should not be presented as the primary treatment for digital eye strain. Current evidence does not show that normal blue light from screens causes eye disease. Breaks, blinking, screen setup, appropriate spectacles and treatment of dry eye are generally more relevant.

When to Arrange an Examination

Consider an eye examination when symptoms continue despite regular breaks, occur mainly in one eye, include persistent pain, redness or double vision, are associated with frequent headaches, affect work or driving, or come with a noticeable change in vision.

Screen use causing regular eye discomfort?

An examination can check spectacle power, focusing, eye alignment and ocular-surface health.

Medical disclaimer: This article is for general education and does not provide a diagnosis. An eye examination may be required for individual guidance.