8 Tips to Reduce Eye Strain Caused by Digital Screens
Do you spend hours in front of a computer or digital device? Studies show that the average person spends around 7 hours daily on screens for work, learning, social media, and entertainment. Excessive screen time can impact eye health, leading to symptoms of Computer Vision Syndrome (CVS) — also known as Digital Eye Strain (DES) — including eye fatigue, headaches, dry eyes, blurred vision, and neck pain American Optometric Association, “Computer Vision Syndrome”.
Fortunately, there are effective ways to ease eye discomfort and reduce CVS, helping you make screen time more comfortable and eye-friendly. Here are 8 of our best tips:
Avoid Bright Light for Better Comfort
One of the first steps to reduce eye strain is managing exposure to bright light. Natural sunlight or harsh indoor lighting can cause significant screen glare, making it harder for your eyes to focus. To address this, consider closing shades or curtains to limit direct sunlight. You can also switch to lower-intensity light bulbs that offer a softer glow. Additionally, adding a glare filter to your screen can significantly improve comfort by reducing reflections and harsh light interference.
2. Adjust Your Screen Settings for Optimal Vision
Customizing your screen’s display settings is another critical way to reduce Computer Vision Syndrome (CVS) symptoms. Making adjustments to text size, brightness, contrast, and color temperature can help enhance visual clarity and comfort. For example, a screen that is too bright compared to your surroundings can cause unnecessary strain, so matching screen brightness to your environment can make a noticeable difference.
3. Blink Frequently to Keep Your Eyes Moist
It’s easy to forget to blink while focusing on a digital screen, but blinking is crucial for eye lubrication. Frequent blinking helps prevent dry eyes, a common CVS symptom that contributes to discomfort and fatigue. To counteract this, make a conscious effort to blink more often, especially during extended screen time. You can even try setting reminders to help build this habit.
4. Take Frequent Breaks Using the 20-20-20 Rule
Giving your eyes regular breaks is essential to prevent fatigue. Experts recommend following the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet away for 20 seconds. This simple practice allows your eye muscles to relax and reduces the risk of developing strain. Setting alarms or timers can help remind you to step away from the screen regularly.
5. Choose a Comfortable Chair for Better Posture
Eye strain isn’t just about your vision—it also ties into posture. A supportive chair that promotes good posture can alleviate neck and shoulder pain, both of which are common with CVS. When sitting, ensure you are upright and aligned with your screen, keeping your feet flat on the floor and your back supported. This alignment minimizes muscle strain and enhances overall comfort.
6. Adjust the Position of Your Screen for Reduced Strain
Proper screen positioning plays a significant role in reducing eye strain. Ideally, your screen should be positioned about an arm’s length away and slightly angled downward. The center of the screen should be 4-8 inches below eye level, which reduces the need for excessive neck movement and helps maintain a natural posture.
7. Invest in High-Quality Digital Devices for Visual Comfort
The quality of your digital devices can also impact your visual experience. High-definition, flat-panel LED screens with anti-reflective coatings offer better visual comfort compared to older monitors. If you’re considering an upgrade, look for screens that reduce glare and provide a crisp image to minimize eye fatigue.
8. Schedule Regular Eye Exams to Stay Ahead
Routine eye exams are critical for maintaining optimal eye health. Eye exams help detect vision issues early and ensure that your prescription is up to date. Many vision problems that contribute to CVS, such as uncorrected refractive errors, can be easily managed with updated prescriptions. At U&M Family Eyecare in Suwanee, GA, we recommend scheduling an annual exam to stay proactive about your vision health.
