Digital Eye Strain: How Screens Are Affecting Our Vision

From smartphones and tablets to laptops and desktop monitors, screens are now part of nearly every hour of our day. While technology keeps us connected and productive, increased screen time has led to a growing concern in eye care: digital eye strain.

Also known as Computer Vision Syndrome, digital eye strain refers to a group of vision-related symptoms that result from prolonged use of digital devices.

What Causes Digital Eye Strain?

When we use screens, our eyes work harder than usual. Several factors contribute to discomfort:

  • Reduced blinking while staring at screens
  • Poor lighting or glare
  • Improper viewing distance or posture
  • Uncorrected vision problems
  • Small text or low contrast settings

On average, people blink about 15–20 times per minute. During screen use, that number can drop by nearly half — leading to eye dryness and irritation.

Common Symptoms

You may be experiencing digital eye strain if you notice:

  • Blurry vision
  • Dry, irritated, or watery eyes
  • Headaches
  • Neck and shoulder pain
  • Difficulty focusing
  • Increased light sensitivity

While these symptoms are usually temporary, frequent discomfort can affect productivity and overall eye health.

How Blue Light Fits In

Digital screens emit blue light, a high-energy visible light that may contribute to eye fatigue and disrupt sleep patterns. While research is ongoing regarding long-term retinal damage, many patients report reduced discomfort when using blue light filtering lenses — especially in the evening hours.

 

Who Is Most at Risk?

Anyone who spends two or more continuous hours on a screen daily is at risk. This includes:

  • Office workers
  • Students
  • Remote workers
  • Gamers
  • Children using tablets and phones

With remote work and virtual learning becoming more common, cases of digital eye strain have increased significantly in recent years.

How to Protect Your Eyes

The good news: small changes can make a big difference.

Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for at least 20 seconds. This allows your eye muscles to relax.

Adjust Your Workspace

  • Keep screens about 20–28 inches from your eyes
  • Position the monitor slightly below eye level
  • Reduce glare from windows or overhead lighting

Blink More Often
Make a conscious effort to blink fully to keep eyes lubricated.

Use Artificial Tears
Preservative-free lubricating drops can relieve dryness.

Schedule Regular Eye Exams and Special Glasses
An ophthalmologist can detect underlying vision issues and recommend corrective lenses specifically designed for computer use.

When to See an Eye Doctor

If symptoms persist despite lifestyle changes, it’s important to schedule a comprehensive eye exam. Persistent eye discomfort could indicate dry eye disease, uncorrected refractive error, or another underlying condition.

The Bottom Line

Digital devices are here to stay — but eye discomfort doesn’t have to be. With mindful screen habits, proper ergonomics, and routine eye care, you can reduce digital eye strain and protect your vision for the long term.

10 Ways to Save Your Vision

More than half of the people responding to a 2012 survey from the American Optometric Association said they valued their eyesight more than their memory or ability to walk. In honor of Save Your Vision Month, here are some everyday things you can control to help “save your vision.”

© Tammy Mcallister - save your vision
© Tammy Mcallister | Dreamstime Stock Photos

 1. Enjoy a cup of tea – Green tea contains antioxidants, like vitamins C and E, lutein, and zeaxanthin that help protect against AMD and cataracts.  It is it hydrating, helping you produce tears.

 2. Take time to blink – On an average you blink about 15 – 20 times a minute. However, that rate drops by half when viewing text on a screen. Try using the 20/20/20 rule when staring at a screen: Every 20 minutes, look 20 feet away for 20 seconds so you can blink naturally and give your eyes time to relax.

 3. Wear sunglasses and a hat – Exposure to ultraviolet (UV) rays can deteriorate vision over time, leading to cataracts and age-related macular degeneration (AMD). The American Optometric Association recommends sunglasses that block at least 99 percent of UVA and UVB radiation and that screen out 75 – 90% of visible light. And if you plan to spend a lot of time outdoors, it’s a good idea to get sunglasses with lenses that are polarized, which means that they’ve been treated to reduce glare.  Since the sun doesn’t just affect your eyes from the front, try wearing a large brimmed hat to further protect your eyes.

4. Increase the seafood in your diet – Omega-3 fatty acids have been shown to bolster heart and brain health, as well as decrease your risk of eye disease. According to a study published in the 2011 Archives of Ophthalmology, women who ate canned tuna and dark-fish meat (mackerel, salmon, sardines, bluefish, swordfish) just once a week reduced their risk for AMD by 42%, as opposed to people that ate the same fish less than once a month.

 5. Eat a rainbow – Eating a full rainbow of fruits and vegetables regularly helps give your body the nutrients it needs.  In addition to fiber, vitamins and minerals, naturally colored foods contain what are known as phytochemicals, which are disease-fighting substances that also give fruits and vegetable their array of colors.  Star nutrients are lutein and zeaxanthin—pigments found in such foods as dark, leafy greens, broccoli, zucchini, peas, and Brussels sprouts. Also important are antioxidants found in red foods such as strawberries, cherries, red peppers and raspberries,  Orange foods have beta-carotene and include carrots, pumpkins, sweet potatoes and yams.

6. Use digital screens at a safe distance – The brightness and glare from computers, tablets, smartphones and televisions can lead to eyestrain after prolonged use. Recent studies have also shown ill-effects from the UV rays from these devices.  Symptoms can include headaches, blurred vision, dry or red eyes and difficulty refocusing. Experts recommend keeping the computer screen at least an arm’s length away and that you hold a handheld device at least 16 inches from your eyes.

 7. Contact lens solutions serve a purpose – While approximately 85% of contact lens wearers claim that they’re caring for their lenses properly, only 2% are according to a study out of Texas. The most harmful but common problem is moistening contacts with saliva instead of saline solution.

 8. Make-up makeover – Replace tubes of mascara after three months, as it is a breeding ground for bacteria. Sharpen liner pencils regularly and while it is okay to line the base of your lashes, using the liner inside the lash line can block oil glands. Replace eye shadows yearly and don’t share your eye cosmetics.

 9. Use protective goggles –   According to a 2008 study from the American Academy of Ophthalmology and the American Society of Ocular Trauma, of the 2.5 million eye injuries in the US annually, nearly half happen at home.  Sports activities are another cause of eye injuries, from contact sports to sports that use balls that could catch you unaware.  When snowboarding or skiing remember to protect your eyes from the sun and wind with tinted goggles that have UV protection.

 10. Have a yearly eye exam – Even if you don’t wear corrective lenses, adults should get a comprehensive eye exam (which includes dilating your pupils with drops) by age 40. After that a yearly eye exam is recommended to keep your eyes healthy and catch any changes in your eyes that may be indicators of eye disease.  If you have a family history of glaucoma or age-related macular degeneration, or you have diabetes, you are at a higher risk for vision-related issues and your doctor may elect to see you more often.  If you have symptoms such as persistent pain inside or behind your eyes, redness, or gradual loss of vision, make an appointment with your doctor immediately.

Susan DeRemerSusan DeRemer, CFRE