Health library

Sept. 26, 2024—Smartphones, computers, tablets, TVs—screens play a big part in our lives. But they can take a toll on your eyes. Frequent screen use can lead to digital eyestrain.

When your eyes are strained, you may experience:

• Dry eyes.
• Watery eyes.
• Blurred vision.
• Headache.
• Neck and shoulder pain.

According to the American Optometric Association, digital eyestrain can stem from several factors. These include:

• Glare on a screen.
• Improper lighting.
• Uncorrected vision problems.
• Poor posture or seating position.
• Sitting too close to a screen or too far away from it.

What about blue light?

Blue, red and green are all part of the spectrum of light we see from the sun and from screens, says the American Academy of Ophthalmology (AAO). The sun's blue light tells your brain it's time to get up and moving. But at night, blue light from screens can disturb your body's sleep cycle.

To address this, set your device to night mode when you're using it during evening hours. Avoid using screens altogether in the hour or two before sleep.

As for eye health? Small amounts of blue light exposure from screens hasn't been shown to cause long-term eye or vision damage. Blue light also does not cause digital eyestrain. So there's no need to pay extra for glasses that block blue light.

Relief is in sight

Your eyes need a break now and then, just like the rest of your body. Here are some ways you can go easy on your eyes and relieve digital eyestrain.

• Remember the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds or longer.
• Blink more. The AAO says that we blink far less when looking at screens. And that can dry out your eyes. Make a conscious effort to blink often when using your computer or another device.
• Moisturize dry eyes. Artificial tears can help your eyes feel refreshed. You can get them over the counter.
• Reduce screen glare. A matte filter that fits over your screen can help.
• Adjust your screen settings. Set the screen brightness so that it's the same as the room brightness and turn up the contrast.
• Set up your workstation correctly. Ideally, your computer screen should be 20 to 28 inches away from your eyes. The center of the screen should be 4 or 5 inches below eye level.
• Try computer glasses. These glasses can relieve eyestrain by allowing your eyes to focus on the recommended screen distance. Computer glasses are not the same as blue-light glasses.

Also, keep up with regular eye exams. They're an essential health service that can protect your eye health for years to come.

Sources

• American Academy of Ophthalmology. "Computers, Digital Devices and Eye Strain." https://www.aao.org/eye-health/tips-prevention/computer-usage.
• American Academy of Ophthalmology. "Digital Devices and Your Eyes." https://www.aao.org/eye-health/tips-prevention/digital-devices-your-eyes.
• American Academy of Pediatrics. "Give Your Child's Eyes a Screen-Time Break: Here's Why." https://www.healthychildren.org/English/health-issues/conditions/eyes/Pages/What-Too-Much-Screen-Time-Does-to-Your-Childs-Eyes.aspx.
• American Optometric Association. "Computer Vision Syndrome." https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome.
• American Optometric Association. "Eye Health Guidance in the Workplace." https://www.aoa.org/AOA/Documents/Eye%20Deserve%20More/AOA%20User%20Companion%20Guide%202024.pdf.