A guide to preventing and relieving digital eye strain from phones and computers. Learn the symptoms of a strained eye and practical tips like the 20-20-20 rule.
What is Digital Eye Strain (and Why Does it Happen)?
Digital eye strain is the physical discomfort felt after spending two or more hours looking at a digital screen. The reason we get a strained eye from screens is that our eyes have to work harder than they do when reading print. This is due to a combination of factors:
- We Blink Less: Studies show people blink up to 50% less often when staring at a screen, which leads to dry, irritated eyes.
- Screen Contrast and Glare: The characters on a screen are not as sharply defined as ink on a page, and our eyes struggle to maintain focus amidst screen glare and reflections.
- Viewing Distance and Angle: We often hold our phones too close or have our computer monitors at a suboptimal height, forcing our eye and neck muscles to work overtime.
Common Symptoms of Eye Strain From Your Phone or Computer
If you regularly use digital devices, you have likely experienced some of these common symptoms. Recognizing them is the first step to taking action.
- Sore, tired, burning, or itching eyes.
- Dry eyes or, conversely, watery eyes as they try to compensate for dryness.
- Blurry or double vision.
- Headaches, often centered around the temples or behind the eyes.
- Increased sensitivity to light.
- Difficulty concentrating.
- A sore neck, shoulders, or back from poor posture while viewing screens.
Your Action Plan: Practical Tips for Relief
Combating eye strain from your phone and computer doesn't require drastic measures. It's about building small, consistent habits into your day.
Practice the 20-20-20Rule
This is the single most effective habit you can adopt. The rule is simple: Every 20 minutes, take a 20-second break to look at something at least 20 feet away. This short break allows your eye muscles to relax from the constant close-up focus and helps reset your blink rate.
Optimize Your Workspace
Your environment plays a huge role in eye comfort.
- Position Your Screen: Place your computer monitor about an arm's length away, with the top of the screen at or slightly below eye level.
- Minimize Glare: Position your screen to avoid glare from windows or harsh overhead lighting. Use an anti-glare screen filter if needed.
Adjust Your Screen Settings
Use your device's settings to your advantage.
- Brightness: Adjust your screen's brightness to match the ambient lighting in your room. It shouldn't be glowing like a light source.
- Text Size: Increase the text size on your devices to a comfortable level to avoid squinting.
- Color Temperature: Use "night mode" or a blue light filter in the evenings. Warmer, yellowish tones are less harsh on the eyes than cool, blue tones.
Remember to Blink!
It sounds simple, but it's crucial. Make a conscious effort to blink fully and frequently when you're working on a screen. This re-moistens the surface of your eyes and helps prevent that dry, gritty feeling.
Taking Control of Your Screen Time Comfort
Digital eye strain is a direct result of our modern lifestyles, but it doesn't have to be a permanent condition. By consciously integrating these small breaks and adjustments into your daily routine, you can significantly reduce discomfort and protect your eyes for the long term. And remember, a regular comprehensive eye exam is essential; always let your eye doctor know about your daily screen usage so they can provide the best possible guidance.