How many hours have you spent looking at a screen today?

Between your phone, computer, tablet, television and other devices, it can feel like your eyes rarely get a break.

If your eyes feel dry, tired, blurry or irritated after a long day of screen use, you’re not alone. Digital eye strain is common, particularly when you’re spending long periods focusing at close distances.

The good news is that a few simple changes can make screen time more comfortable.

Why Do Screens Make Your Eyes Feel Tired?

Your eyes have to perform several tasks while you’re looking at a screen.

They have to maintain focus at a relatively close distance, coordinate with each other, track what you’re looking at and continually adjust as you move between different visual tasks.

At the same time, people tend to blink less while concentrating on digital devices.

Less blinking can allow the surface of the eye to become dry, which may contribute to burning, irritation and temporary blurry vision.

Screen glare, poor lighting, an uncomfortable viewing distance and an outdated prescription can add to the problem.

Try the 20-20-20 Rule

You’ve probably heard of the 20-20-20 rule—but it’s worth repeating because it’s simple.

Every 20 minutes:

Look at something approximately 20 feet away for at least 20 seconds.

This gives your eyes a short break from continuous near focusing.

If you regularly forget, try setting a recurring reminder or using a screen-break app.

Remember to Blink

It sounds almost too simple, but blinking matters.

When you’re concentrating on a screen, you may blink less frequently or incompletely.

Try consciously closing your eyes fully and blinking several times throughout the day.

If dryness continues to be a problem, talk with your optometrist about appropriate options for managing dry eye symptoms.

Adjust Your Screen

Your screen setup can make a bigger difference than you might expect.

Try to:

• Keep your screen at a comfortable distance
• Position your monitor slightly below eye level
• Increase text size rather than leaning toward the screen
• Adjust brightness to suit the surrounding room
• Reduce reflections and glare
• Keep your screen clean

You shouldn’t have to squint or lean forward to read what’s on your screen.

Don’t Forget About Your Phone

Phones create a unique challenge because we often hold them much closer than a desktop monitor.

If you find yourself holding your phone very close to your face, try increasing the text size instead.

Your phone doesn’t need to be tiny to be useful.

Making text easier to read can reduce the temptation to bring the screen closer.

Give Your Eyes Real Breaks

Switching from your computer to your phone isn’t much of a visual break.

Whenever possible, step away from screens completely.

Stand up. Look outside. Talk to someone. Get a drink of water.

Even short breaks throughout the day can help your eyes feel more comfortable.

What About Blue Light?

Blue-light-filtering lenses are often marketed as a solution for digital eye strain.

It’s important to understand what these lenses can—and cannot—do.

Current evidence does not show that blue light from ordinary digital screens causes eye disease, and the American Academy of Ophthalmology does not recommend special eyewear solely to protect eyes from computer screens. Research has also not established that blue-light-blocking glasses reliably reduce digital eye strain.

That doesn’t mean blue-light-filtering lenses aren’t an option.

Some people may prefer the appearance or visual comfort of particular lens filters, and reducing exposure to bright screens in the evening may also be useful for people concerned about sleep and screen habits.

The important thing is to choose lenses based on your actual visual needs rather than assuming a blue-light filter is a cure for eye strain.

Consider Anti-Reflective Coatings

Glare can make screen use less comfortable.

An anti-reflective coating can reduce reflections from the surfaces of your lenses, which may make it easier to see clearly in environments with artificial lighting or multiple light sources.

If you spend hours working at a computer, ask your eye-care professional which lens coatings make sense for your prescription and environment.

Make Sure Your Prescription Is Right

One of the most overlooked causes of screen-related discomfort is an underlying vision problem.

Even a relatively small prescription issue can become more noticeable when you’re asking your eyes to focus at close range for hours.

If you regularly experience headaches, blurry vision, difficulty focusing or tired eyes after computer work, an eye exam can help determine whether your prescription or focusing system is contributing.

When Should You Have Your Eyes Checked?

Don’t assume every screen-related symptom is simply “too much screen time.”

Schedule an eye exam if you notice:

• Persistent blurry vision
• Frequent headaches
• Difficulty focusing
• Eye fatigue every day
• Significant dryness or irritation
• Double vision
• A noticeable change in your vision

Your eyes shouldn’t have to fight through every workday.

Find a Screen-Time Strategy That Works for You

Reducing eye strain isn’t necessarily about giving up your phone or computer.

It’s about making your visual environment work better for you.

Take regular breaks. Blink. Adjust your screen. Reduce glare. Give your eyes time to look into the distance.

And if your eyes still feel tired, an eye exam can help determine whether something beyond screen habits is contributing.

At OptoDoc, we can assess your vision, answer your questions and help you explore lens options suited to your daily visual needs.

If screens are leaving your eyes feeling tired every day, book an eye exam at OptoDoc and let’s find out why.

Book Your Eye Exam at OptoDoc

Learn more about eye exams at OptoDoc in Fort McMurray.

Further reading: American Academy of Ophthalmology: Blue Light-Blocking Glasses.