Give your eyes a break: Simple fixes for digital eye strain

August 2, 2025 Grandma's Medicine Valli Sarvani

In today’s digital world, most of us spend long hours in front of screens. This can lead to a common condition known as digital eye strain or computer vision syndrome.

The symptoms include blurry vision, dry eyes, headaches, eye fatigue, and neck or back pain.

Some people may also notice burning, double vision, or light sensitivity. These issues often worsen for people with visual conditions like astigmatism.

Fortunately, you can ease eye strain with a few simple habits.

Follow the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eye muscles time to relax.

Don’t Forget to Blink

Normally, we blink around 15 times per minute. While on screens, we blink only 5–7 times. This causes dryness. Blinking more often keeps your eyes moist. Try placing a reminder on your screen.

Use Artificial Tears

Lubricating eye drops help fight dryness. In dry rooms, a humidifier can also help.

Adjust Your Screen Settings

Keep the screen brightness similar to your surroundings. Boost contrast to reduce strain. Use matte screen filters to cut glare.

Check Your Distance

Sit about 25 inches (or arm’s length) from your screen. Your eyes should look slightly downward at the screen, not up.

Consider Computer Glasses

These special prescription glasses improve focus at screen distance. They are different from blue light blockers. Some have multifocal lenses for better clarity across distances.

Contact Lens Wearers, Take Note

Contacts can worsen dryness. Use glasses when possible. Never sleep in lenses, even if labelled for extended wear. Always clean them properly.

Digital eye strain won’t damage your eyes permanently. Still, ignoring symptoms can make daily tasks harder. For persistent problems, consult an eye doctor.

Even if fixes like blinking and taking breaks seem minor, they can go a long way in protecting your eyes.

Image from Pxhere (Free for commercial use / CC0 Public Domain)

Image Published on March 02, 2017