You’re not alone.
In today’s digital world, we’re more connected than ever — but our eyes are paying the price.
Enter: Digital Eye Strain, also known as Computer Vision Syndrome.
Whether you’re working, studying, or binge-watching, prolonged screen time under less-than-ideal conditions can lead to a variety of uncomfortable symptoms that affect both your vision and overall wellbeing.
What is digital eye strain?
Digital eye strain refers to a group of symptoms caused by extended use of screens, especially when lighting, posture, or screen setup aren’t optimal. It’s more common than you think — and easily overlooked until symptoms start affecting your daily life.
Causes
Some causes or sub-optimal conditions include:
- Looking or staring at screens for prolonged periods of time
- Screens with poor contrast
- Glare from environment
- Poor lighting (both room and screen)
- Reduced blink rate when using digital devices
- Poor posture in front of screen
- Poor viewing distance
- Uncorrected refractive error
- Underlying focussing issues
Symptoms to watch out for:
- Eye fatigue or eye strain
- Headaches
- Dry eyes
- Tired eyes
- Blurry vision
- Neck/shoulder pain/aches
Tips to Reduce Digital Eye Strain
To manage digital eye strain, it is important to optimise the work environment, viewing conditions and of course, minimise the strain on your eyes. Here are some suggestions but keep in mind that these changes will vary for each individual, as each working environment differs.
Computer and office set-up
Looking upwards can lead to fatigue of your extraocular muscles, which are responsible for eye movements. Therefore, the top of the screen should be positioned at or slightly below your eye level, so that you are looking slightly downwards at the screen. Position the computer screen at least an arm’s length away from your face as well.
Adjust the brightness settings on your screen to ensure that there is enough contrast to read comfortably. Typically brighter environments require brighter screen settings while darker environments will require dimmer screen settings. Adjusting the brightness of your surroundings/environment will also help to create more contrast for easier viewing.
Assess the position of your desk in relation to windows and ceiling lights. Too much light reflecting directly off the computer screen can lead to significant eye strain. Moving the position of your monitor or controlling the amount of natural light entering from the windows using blinds or curtains will lead to easier viewing conditions too.
Eye care
Prolonged screen time can lead to dry eyes because people don’t blink as often as they usually should when they are focussed on a screen. Therefore, taking regular breaks and being mindful of blinking regularly can help reduce dry eye symptoms. Additionally, using lubricant eye drops can provide significant relief. Consult with your eye care professional to determine which drops are right for you.
An easy way to remember how to give your eyes sufficient breaks from digital devices is the 20-20-20 rule:
- Every 20 minutes
- Take a 20 second break
- By looking 20 feet out the window
Glasses
If you have any underlying focussing or refractive error issues, looking at digital devices may cause eye strain, headaches or blurry vision. Wearing appropriate glasses can help to correct your vision and alleviate the strain and demand on your eyes. If you have not had an eye test recently, then it would be beneficial to organise one as a simple set of glasses fitted to your prescription can make a huge difference in the long run.
A blue light filter is an optional add-on that can be ordered with your spectacle lenses. This filters out the blue light that is emitted from digital devices, which can reduce glare, eyestrain and fatigue, hence improving comfort when looking at digital devices.
Need an eye test? We come to you!
If digital devices are taking a toll on your eyes, we’re here to help.
Our mobile optometry service offers on-site eye tests and glasses fittings, whether you’re at home, work, or school.
Book your visit today — and give your eyes the care they deserve.
