In today’s digital world, our eyes are working harder than ever. Whether we’re answering emails, scrolling through social media, or binge-watching our favorite shows, screen time has become an unavoidable part of daily life. But with increased screen use comes a growing concern: digital eye strain, also known as computer vision syndrome. If you’ve ever experienced dry eyes, headaches, or blurry vision after a long day in front of a screen, you may already be feeling its effects.
The good news? There are simple ways to protect your vision while staying connected. Let’s explore what digital eye strain is, how it affects your eyes, and what you can do to keep your sight sharp.
What is digital eye strain?
Digital eye strain refers to a group of symptoms that occur after prolonged screen use. Unlike reading from a book or magazine, staring at a digital screen makes your eyes work harder. This is because:
- Screens emit blue light, which can cause eye fatigue.
- Blinking decreases when looking at screens, leading to dryness and irritation.
- Glare and contrast differences on screens make focusing more difficult.
- Poor screen positioning can lead to neck and shoulder discomfort, adding to the strain.
Common symptoms of digital eye strain:
If you regularly use digital devices, you might notice:
- Dry, irritated, or watery eyes.
- Blurred vision
- Headaches
- Difficulty focusing
- Neck and shoulder pain
- Increased sensitivity to light
These symptoms may come and go, but over time, excessive screen use without proper care can lead to lasting discomfort.
How to reduce digital eye strain
The key to preventing digital eye strain isn’t cutting out screens completely- it’s about using them smarter. Here’s how:
- Follow the 20-20-20 rule
One of the easiest ways to relieve eye strain is by practicing the 20-20-20 rule.:
- Every 20 minutes, take a 20 second break to look at something 20 feet away. This simple habit gives your eye muscles a chance to relax.
- Adjust your screen settings
- Increase text size to reduce the need for squinting.
- Lower brightness so it’s similar to your surrounding lighting.
- Use blue light filters to reduce exposure to blue light. At Koetting Eye Center, we offer many blue light filtering options built into eyeglass lenses or included in anti-reflective coatings for exceptional coverage no matter how many screens you view in a day.
- Blink more often
When staring at a screen, people blink 50% less than usual. Since blinking keeps the eyes moist, try to make a conscious effort to blink more. If your eyes still feel dry, consider using artificial tears to keep them lubricated.
- Maintain the right screen distance
- Keep your screen about 25 inches (an arm’s length) away from your eyes.
- Position your screen so the top is about eye level to reduce strain on your neck.
- Reduce Glare
- Wear blue-light blocking glasses if you spend long hours on the computer. Better yet, at Koetting Eye Center, we can incorporate blue light filters and coatings into your prescription eyewear, thus ensuring that you are protected from blue light at all times and in all situations.
- Adjust lighting to minimize reflections
- Take regular screen breaks
Besides the 20-20-20 rule, try to limit screen use outside of work or school hours. Spending time outdoors or engaging in non-digital activities helps your eyes recover.
- Eat for eye health
A nutrient-rich diet can help maintain strong, healthy vision. Foods rich in vitamins A, C, and E, along with omega – 3 fatty acids, support eye health. Some of the best foods for your eye include:
Carrots
Leafy greens
Fatty fish (like salmon)
Nuts and seeds
Eggs
- Schedule regular eye exams
If you experience persistent discomfort or vision changes, call our office right away. Our doctors can check for underlying issues and recommend glasses, contact lenses, or treatments tailored to your needs.
Final thoughts
Digital devices are here to stay, but eye strain doesn’t have to be. By making a few small adjustments to your screen habits, you can keep your eyes comfortable and healthy for years to come. Try incorporating these tips into your daily routine and give your eyes the care they deserve - And call one of our locations – Brentwood or Ellisville – to schedule your yearly exam today!
