With many of us spending hours each day on computers, phones, and tablets, symptoms of eye strain are becoming increasingly common. Tired, sore, dry, or blurry eyes after prolonged screen use are often signs of digital eye strain.
One of the main reasons this occurs is because our eyes must constantly focus at close distances when using screens. This focusing system, called the accommodation, relies on tiny muscles inside the eyes working continuously to keep near objects clear. The longer we spend focusing up close without breaks, the harder these muscles work. This can lead to headaches, sore eyes, blurred vision, difficulty refocusing into the distance, and visual fatigue.
Screen use also reduces how often we blink. Blinking spreads a healthy, and vital, tear film across the eye surface. When we are concentrating on digital devices our blink rate drops. This causes tears to evaporate more quickly and leading to dryness, irritation, burning, and fluctuating vision.
Children and teenagers are also experiencing increasing levels of visual strain due to prolonged near work and screen-based schoolwork.
Follow these simple habits to help reduce digital eye strain:
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet (6metres) away for at least 20 seconds to allow your focusing system to relax.
Position screens slightly below eye level to reduce ocular surface exposure and minimise dryness.
Make a conscious effort to blink fully and regularly, as blink rate decreases significantly during screen use.
Maintain appropriate working distances and posture: at least 40cm for handheld devices such as phones or books, and at least 70cm for laptops or desktop screens.
Keep your spectacle prescription up to date, particularly if you spend long periods on screens, as small changes can significantly impact comfort.
Use lubricating eye drops if dryness is contributing to discomfort or fluctuating vision.
Sometimes digital eye strain can also be linked to underlying focusing or binocular vision issues. A comprehensive eye examination will assess how well your eyes focus and work together. Glasses designed specifically for screen use may help improve comfort.
To book a comprehensive eye examination, call us on 09 425 9646 or book online through our website.
– Emily, Optometrist
