Screens are now part of almost every aspect of modern life. We use computers at work, smartphones throughout the day, tablets at home and televisions for entertainment. While digital devices are incredibly useful, spending long periods looking at screens can leave your eyes feeling tired, dry or uncomfortable.

This is commonly referred to as digital eye strain, also known as computer vision syndrome.

Digital eye strain describes a collection of eye and vision-related symptoms associated with prolonged use of computers, smartphones, tablets and other digital screens. Symptoms can include tired eyes, blurred vision, dry or irritated eyes, headaches and discomfort around the neck and shoulders.

The good news is that there are practical ways to reduce digital eye strain and make screen use more comfortable.

What causes digital eye strain?

Looking at a digital screen places particular demands on your visual system. Your eyes constantly need to focus on the screen while your eye muscles coordinate to maintain clear vision.

Screens can also introduce factors that make viewing more demanding, including glare, reflections, small text, poor contrast and inappropriate viewing distances. Existing vision problems that have not been properly corrected can make symptoms worse.

Another important factor is blinking.

When concentrating on a screen, people often blink less frequently or do not complete a full blink. This can reduce the spread of tears across the surface of the eye and contribute to dryness and irritation.

For people who spend several hours each day working on a computer, studying or using digital devices, these factors can gradually contribute to visual discomfort.

What are the symptoms of digital eye strain?

Digital eye strain can affect people differently. Some people notice symptoms during screen use while others only become aware of the problem towards the end of the day.

Common symptoms include:

• Tired or aching eyes

• Dry, gritty or irritated eyes

• Blurred vision

• Difficulty maintaining clear vision

• Headaches

• Increased sensitivity to light

• Difficulty concentrating

• Neck and shoulder discomfort

These symptoms can sometimes be temporary and improve after stopping screen use. However, persistent or recurring symptoms should not simply be dismissed as being caused by "too much screen time". An underlying vision problem, focusing issue or eye condition may also be contributing.

Try the 20-20-20 rule

One of the simplest strategies for managing digital eye strain is the 20-20-20 rule.

Every 20 minutes, take a 20-second break and look at something approximately 20 feet away, which is around 6 metres.

The purpose is to give your eyes a chance to relax from sustained near focusing. It is particularly useful for people who spend long periods working continuously at a computer or using other digital devices.

The important part is making it a habit.

Rather than waiting until your eyes already feel tired, try incorporating short visual breaks throughout your day.

Remember to blink

It sounds simple, but consciously blinking more often can help when using digital screens.

When concentrating on a computer, phone or tablet, we can become absorbed in what we're doing and blink less frequently. Incomplete blinking can also contribute to reduced lubrication of the eye's surface.

Try taking a moment every so often to close your eyes completely and blink normally several times.

If your eyes regularly feel dry, gritty or irritated despite making these changes, an optometrist can assess your eyes and determine whether dry eye or another condition may be contributing to your symptoms.

Check your screen position and viewing distance

Your workstation can have a significant impact on visual comfort.

A screen that is too close, too far away or positioned at an uncomfortable angle may make it harder to maintain a comfortable viewing position.

Consider:

• Positioning your monitor at a comfortable viewing distance

• Keeping the screen slightly below eye level

• Adjusting the text size so you are not constantly squinting

• Sitting comfortably rather than leaning towards the screen

• Taking regular breaks from prolonged near work

Your workstation should allow you to view the screen comfortably without having to continually adjust your head or body position.

Reduce glare and reflections

Glare from windows, overhead lighting or other light sources can make a screen more difficult to view.

Try adjusting the position of your monitor or changing the surrounding lighting to reduce reflections. Your screen brightness should also be comfortable for the environment rather than excessively bright or dim.

Reducing glare does not necessarily mean making your screen as dark as possible. The goal is to create a comfortable viewing environment where you can read the screen without squinting or straining.

Make sure your prescription is appropriate

One of the most overlooked causes of digital eye strain is an uncorrected or incorrectly corrected vision problem.

Even a relatively small refractive error can become more noticeable when your eyes are performing sustained near work. Focusing and eye coordination issues can also contribute to discomfort when working at a computer or using digital devices.

Your everyday glasses may also not be ideal for the specific distances involved in your work.

For example, someone who spends most of their working day looking at a computer may have different visual requirements from someone who mainly needs glasses for driving or general distance vision.

Depending on your individual needs, an optometrist may recommend an appropriate prescription or discuss specialised lens options for prolonged near or screen-based work.

Consider lenses designed for prolonged screen use

For some people, specialised spectacle lenses may help improve comfort during extended periods of near work.

Anti-fatigue lenses, for example, are designed with a subtle additional power in the lower portion of the lens to support the focusing system during close-up tasks. They may be worth discussing with your optometrist if you regularly experience tired eyes or headaches during prolonged near work.

The right solution depends on your vision, age, prescription and daily visual demands. There is no single lens that is appropriate for everyone experiencing digital eye strain.

What about blue light?

Blue light is often discussed in relation to digital eye strain, but it is important not to assume that blue light is automatically the cause of your symptoms.

Digital eye strain is associated with a combination of factors including prolonged near work, focusing demands, reduced blinking, glare, viewing conditions and underlying vision problems.

If you are experiencing discomfort while using screens, it is more useful to look at your overall visual environment and have your vision properly assessed rather than assuming that blue light alone is responsible.

Children and digital eye strain

Digital eye strain isn't limited to adults.

Children and teenagers can also spend significant amounts of time using computers, tablets, smartphones and other digital devices. Because children may not always recognise or communicate visual discomfort, parents should pay attention to behaviours such as frequent eye rubbing, squinting, headaches, losing concentration or holding devices unusually close.

Regular breaks from near work are important, and outdoor time should also form part of a healthy visual lifestyle. For children who are experiencing ongoing visual symptoms, a comprehensive eye examination can help identify whether an underlying vision problem is contributing.

When should you see an optometrist?

Occasional tired eyes after a long day of screen use are common. However, recurring symptoms deserve attention.

Consider booking an eye examination if you regularly experience:

• Headaches when using a computer

• Blurred vision during or after screen use

• Persistent dry or irritated eyes

• Difficulty focusing between your screen and other distances

• Eye fatigue that continues despite taking breaks

• Double vision

• Increasing sensitivity to light

• Difficulty seeing clearly at your usual working distance

An eye examination can assess your vision and eye health while also considering how your eyes perform during close-up and screen-based tasks.

At Penshurst Eyecare, our optometrists can assess digital eye strain and investigate potential contributing factors, including focusing and binocular vision requirements. The practice also offers advanced diagnostic testing, including OCT and retinal imaging, as part of its broader eye care services.

Managing digital eye strain starts with understanding your eyes

Screens are not going away. For most people, the goal isn't to eliminate digital devices from everyday life but to make screen use more comfortable and sustainable.

Start with simple changes:

1. Follow the 20-20-20 rule.

2. Take regular breaks from prolonged near work.

3. Remember to blink fully and regularly.

4. Reduce glare and reflections.

5. Make sure your screen is positioned comfortably.

6. Adjust text size and screen brightness.

7. Make sure your prescription is appropriate for your visual demands.

8. Have recurring symptoms assessed by an optometrist.

If screen use regularly leaves you with tired eyes, headaches, blurred vision or discomfort, don't simply assume you need to spend less time looking at your phone or computer. Your vision and eye health may be part of the problem.

Penshurst Eyecare provides digital eye strain assessment and management for patients in Penshurst and the surrounding Georges River area. If digital screens are making your eyes uncomfortable, an eye examination can help identify what's contributing to the problem and what can be done to improve your visual comfort.