Our modern world has become undeniably tethered to digital devices. Indeed, the last decade has seen a massive surge in digital device usage across all age groups. This constant connectivity has brought with it a significant health concern: digital eye strain.
Digital eye strain, also known as computer vision syndrome (CVS), is a cluster of ocular, musculoskeletal and even behavioral problems triggered by extended exposure to digital screens, including blurred vision, tired eyes, headaches and neck pain.
Screens cause eye strain for a couple of main reasons. First, you blink much less when you’re focused on a screen, which dries out your eyes — blinking is like your eye’s natural windshield wiper. Second, the muscles in your eyes get tired from constantly focusing on a fixed, close-up point for extended periods. These factors combined lead to that blurry, fatigued feeling you get after prolonged screen use.
As we rely more and more on screens, understanding digital eye strain and how to mitigate its effects becomes increasingly important. The good news is that research is providing valuable insights into both the causes and solutions for this widespread issue.
Many Factors Contribute To Digital Eye Strain
A review published in the journal Medicina explored the environmental, visual and physical factors that contribute to digital eye strain.1 The aim of this review was to consolidate the latest scientific findings to better equip eye care professionals and individuals with effective strategies to manage this widespread condition.
The review of numerous studies highlighted that asthenopia, a condition commonly known as eye strain or eye fatigue, is remarkably prevalent among people who regularly use visual display terminals like computer screens. In fact, studies show that anywhere from 55% to as high as 81% of screen users experience asthenopia.
Interestingly, while some research is still unclear on whether age directly impacts asthenopia during computer use, there’s evidence suggesting that starting screen use at a young age makes asthenopia more likely. Children are in the high-risk group for digital eye strain, and it’s something to really keep an eye on. Children often spend even more time on screens than adults, and their eyes are still developing, which makes them more vulnerable.
Workplace And Lifestyle Factors To Consider
Environmental factors at your workspace also have a considerable impact on eye comfort while using screens, according to the review.
Your screen position should be about arm’s length away and slightly below eye level. Small ergonomic tweaks add up to a more comfortable screen-using experience.
Overhead lighting that shines onto the screen reduces text contrast, leading to increased eye fatigue and discomfort. Conversely, adjustable task lighting has been shown to provide relief for both visual and muscle strain, while also improving posture.
Work habits, particularly the duration of screen use, play a key role in digital eye strain. The Medicina review highlights that extended hours spent on screens correlate directly with more pronounced visual symptoms. To counteract this, structuring computer work with frequent breaks is essential.
Schedules incorporating short breaks, such as micro-breaks every 15 minutes or five-minute breaks every 30 minutes, not only boost work efficiency but also help reduce eye and muscle discomfort.
5 Practical Tips To Avoid Digital Eye Strain
Dealing with digital eye strain in our screen-filled lives can feel like an unavoidable part of the day, but it doesn’t have to be that way. The good news is, there are straightforward steps to ease the strain and make your eyes more comfortable. By making a few simple adjustments to your habits and environment, you lessen the impact of digital devices on your vision and overall well-being.
Embrace regular eye breaks.If you’re spending hours in front of a screen, taking regular visual breaks is paramount. While the 20/20/20 rule — look 20 feet away for 20 seconds every 20 minutes — is a common recommendation, recent studies suggest that even this isn’t sufficient for everyone and longer breaks are necessary.2,3
Try to take a five-minute break for every hour of screen time. During these breaks, make sure you’re not just switching to another screen. Instead, get up, walk around, stretch and let your eyes completely relax from focusing up close. This is important for giving those tired eye muscles a rest and letting your blink rate return to normal, which helps keep your eyes properly moisturized.4
Avoid blue light exposure before bed. It’s really important to manage your exposure to blue light from screens, especially in the hours leading up to bedtime. Screen use before bed interferes with sleep, and lack of good sleep worsens eye strain.
To help with this, try to avoid screens after sunset. Also, in the evenings, dimming the lights in your home and using warmer light sources instead of bright, cool lights makes a difference. If you absolutely must use screens at night, consider using blue light filters on your devices or wearing blue light-blocking glasses.
Limit your overall screen time.One of the most direct ways to reduce digital eye strain is simply to cut down on screen time. Think about how much time you actually need to spend looking at screens for work and leisure. Are there areas where you can reduce usage?
Consider setting specific times for checking emails or social media, rather than constantly being connected. Perhaps swap some screen-based leisure activities for hobbies that don’t involve screens, like reading a physical book, going for a walk or spending time with friends and family face-to-face.
Optimize nutrition for eye health. Anthocyanins, the colorful pigments in berries, help reduce eye fatigue and improve muscle function. Lutein and zeaxanthin, carotenoids found in leafy green vegetables and egg yolks, act like internal blue light filters and antioxidants.
Your eyes are also highly susceptible to and damaged by polyunsaturated fats (PUFAs) such as linoleic acid (LA), so avoid consuming seed oils (also known as vegetable oils) and stay clear of processed foods, fast food meals and most restaurant food, which typically contain them.
Spend more time outdoors. Getting outside more often is beneficial for your eyes. When you’re outdoors, you’re naturally looking at things in the distance, which gives your eye muscles a break from the constant close-up focus required by screens.
Sunlight is also different from artificial indoor lighting and screen light, and this has a positive effect on eye health. Plus, spending time outdoors is great for overall well-being, reducing stress and improving mood, which indirectly helps with physical symptoms like eye strain. Make an effort to incorporate regular outdoor time into your day, even if it’s just a walk during lunch breaks.
NOTES
1, Medicina (Kaunas). 2023 Feb 20;59(2):412
3 Optom Vis Sci. 2023 Jan 1;100(1):52-56
This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit Mercola.com.
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