Eye health in front of screens

Looking at computer, phone and tablet screens for long periods causes “digital eye strain.” It happens because we blink less while looking at screens and the eye keeps focusing at a close distance. The good news is that a few habit changes can prevent it.

Symptoms

Digital eye strain (computer vision syndrome) shows up with several symptoms and usually clears once screen time ends:

• Dry, burning or itchy eyes
• Blurred vision and headache
• Neck, shoulder and back pain
• Light sensitivity and a feeling of tired eyes

Why does it happen?

While looking at a screen we blink about half as often — which lets the surface of the eye dry out. At the same time the eye keeps focusing up close, tiring the focusing muscles. Poorly ventilated rooms and glare make it worse.

The 20-20-20 rule

The simplest, most effective method: every 20 minutes, look at something about 6 metres (20 feet) away for 20 seconds. This rests the focusing muscles and resets your blinking.

More tips

Small fixes in your workspace make a big difference:

• Match screen brightness to the room and reduce glare
• Blink deliberately and use artificial tears (lubricating drops)
• Keep the screen slightly below eye level and 50–70 cm away
• Humidify the room; don't point air conditioning at your face
• Get a yearly eye exam

Children and screen time

In children, excessive screen time is linked to rising myopia (worsening distance vision). Time spent outdoors and regular screen breaks protect eye health.

When to see a doctor

Seek urgent eye care for persistent blurred vision, severe eye pain, sudden flashes of light, a shadow/curtain in your field of vision or sudden vision loss.

Frequently asked questions

Do I need blue-light glasses?

The scientific evidence is weak; the 20-20-20 rule, good lighting and blinking are more effective for eye strain.

Do screens cause permanent eye damage?

In adults digital strain is temporary and does not cause permanent damage; in children, long screen time can raise the risk of myopia.

Are artificial tears safe?

Yes, preservative-free artificial tears can be used safely throughout the day and relieve dryness.

This article is for information only and does not replace a doctor's advice.