In today’s digital age, where avoiding screens is nearly impossible, we often overlook one of the most common yet significant problems associated with prolonged screen time: digital eye strain (DES), also known as computer vision syndrome. From smartphones to laptops, tablets, and TVs, we spend countless hours on digital devices. While technology has made our lives more convenient, concerns that follow, such as digital eye strain, need to be addressed.
Millions of people worldwide experience dry eyes, blurred vision, headaches, and neck pain due to prolonged screen use, including computers, smartphones, tablets, and e-readers. The good news? You can reduce digital eye strain and protect your vision by building healthy screen habits and seeking expert care. In this blog, we’ll explore the causes, symptoms, and prevention strategies for digital eye strain, and how trusted professionals at EyeTone can help you maintain clear, comfortable vision.
What is Digital Eye Strain?
Digital eye strain refers to various eye and vision-related problems caused by prolonged screen usage. The discomfort typically increases with the amount of screen time. A 2022 research review from the International Journal of Ophthalmology estimated that 60–90% of digital device users experience symptoms of DES globally. Unfortunately, children are also being affected by DES. According to the Indian Journal of Ophthalmology, the rate of childhood digital eye strain is nearly 50% among school-aged children in India.
Common Symptoms of Digital Eye Strain
Here are some symptoms you could experience just after two hours of continuous screen usage, which can worsen if necessary measures are not taken:
- Blurry vision
- Dry or watery eyes
- Headaches
- Neck and shoulder pain
- Difficulty focusing
- Increased sensitivity to light
- Eye fatigue or heaviness
Cause of Digital Eye Strain
Several factors contribute to DES, including:
- Blue Light Exposure: Screens emit high-energy blue light that is known to disrupt sleep and cause eye fatigue.
- Poor Lighting and Glare: Working in dim lighting or glare from screens forces your eyes to work harder, leading to eye strain.
- Improper Screen Distance and Angle: Holding devices too close/too far, or at awkward angles, can strain the eye muscles.
- Improper Posture: Poor body posture not only leads to back and neck pain, but also strains the muscles around the eyes.
- Blinking Less Often: Accordingly to studies, people blink 50% less while using screens, which usually leads to dry eyes.
- Uncorrected Vision Problems: Undiagnosed nearsightedness, farsightedness, and other vision-related issues can worsen digital fatigue.
Top 8 Ways to Prevent Digital Eye Strain
Digital eye strain is highly common, but we can significantly reduce its impact with simple lifestyle changes and mindful practices. Here are the top 10 ways to protect your eyes in the screen age:
#1. 20-20-20 Rule: Most Recommended Technique by Experts
At EyeTone, our eye care professionals in Sarjapura highly recommend following the 20-20-20 rule for our patients. Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps your eye muscles relax and reduces fatigue caused by constant close focus. Ask your optometrist about other eye exercises that can help strengthen eye muscles.
#2. Blinking Frequently: Reduces Eye Dryness
According to the AAO, our blink rate while using computer screens drops nearly 50% compared to normal viewing. It can lead to dry eyes, blurred vision, and itchy eyes. Blinking eyes can often replenish the moisture on their surface, reducing eye dryness. Make a conscious effort to blink frequently. You can also use artificial tears or lubricants to refresh your eyes when they feel dry.
#3: Adjust Screen Display Settings: Brightness, Text Size, and Contrast
If your computer or mobile screen glows brighter than your surroundings, your eyes work harder to see, leading to increased eye strain. Set screen brightness to match the surrounding light. Also, increase the text size for easier reading and contrast on your screen to reduce digital eye strain. Reducing the color temperature to minimize exposure to blue light can also be helpful.
#4: Correct Screen Position: Great for Eyes, Neck, and Body Posture
You should be sitting at least 20-28 inches away from the computer screen (it’s about at arm’s length). Ensure the top of your screen is at or slightly below your eye level. This will reduce glare and reflection from overhead lighting or windows, thereby reducing strain on your eyes and neck, and also improving your body posture.
#5: Anti-Glare Glasses or Matte Screen Filters: Essential To Cut Glare
Today’s digital devices often come with a lot of glare, which tends to exacerbate digital eye strain. Try using a matte screen filter or using anti-glare glasses to cut glare. Make sure you activate night mode on your device or install blue light filtering apps. If you are comfortable, consider getting blue-light-blocking lenses, especially if you work on screens after sunset.
#6: Use Proper Eyewear: Try Computer Glasses or Multifocal Lenses
If you wear glasses, ensure your prescription is up to date. Many people use the same glasses without getting their eyes checked for years, which can impact their vision and worsen digital eye strain. Ask your optometrist about blue light glasses that may help reduce glare and eye fatigue. Eye specialists in Sarjapura at EyeTone can help you get computer glasses or multifocal lenses specially designed for screen use.
#7: Limit Screen Time: Helps Mitigate Digital Eye Strain Before Bed
Experts recommend reducing screen time at least 1-2 hours before bed to minimize digital eye strain. The blue light from the screen not only affects vision but also disrupts the body’s natural sleep cycle (circadian rhythm) and makes it harder for us to fall asleep. Limiting screen time, especially before bed, can enhance sleep quality and reduce eye strain.
#8: Eye Checkups: Manage and Prevent Digital Eye Strain
Regular eye checkups are essential for managing and preventing digital eye strain. It will help detect early signs of strain, identify underlying vision problems, and reduce discomfort. Even if you do not experience any symptoms of digital eye strain, a checkup can help ensure your vision is optimized for screen use. Visit EyeTone, a unit of Stalcure Group, the best eye clinic in Sarjapura, and get your eyes tested today.
To Wrap It Up
Digital Eye Strain is real, and it’s rising with our digital dependence. The good news? It’s completely manageable with the right habits, protective gear, and expert care. If you or your child is experiencing any of the symptoms mentioned, don’t ignore them. Early action can prevent long-term vision issues. With expert guidance and advanced diagnostics at EyeTone, we help individuals of all ages manage the effects of prolonged screen exposure.
Book Your Appointment With EyeTone Today.
FAQs: Digital Eye Strain
1. Can children suffer from digital eye strain?
Yes, especially with increased screen time from online learning and recreational device use. Children may not express symptoms clearly, so routine checkups are essential.
2. I use screens regularly. How often should I get my eyes checked?
Once a year is recommended, but more frequent checkups may be needed if you experience persistent discomfort.
3. Are blue light glasses effective?
Yes, they can help reduce exposure to blue light, which may minimize eye fatigue and improve sleep quality.
4. Can DES cause permanent damage to my eyes?
Digital eye strain typically does not cause permanent damage, but it can lead to discomfort and reduced productivity. Long-term negligence, however, can impact vision health.
5. Can EyeTone Clinic help with workplace eye safety?
Absolutely. We offer personalized advice and eyewear solutions to improve visual ergonomics for working professionals.
