After hours on a computer or tablet, your eyes may feel tired, dry, or irritated. You also might notice headaches, blurry vision, or tension in your neck and shoulders. If you experience any of these symptoms after working on screens, you may be struggling with digital eye strain.
During a comprehensive eye exam, our trusted optometrists in Delaware, Ohio, can check your vision, ensure your glasses or contact lenses are still working well for you, and help identify any underlying causes of eye strain. Keep reading to learn more about digital eye strain and how to relieve discomfort.
What is digital eye strain?
Digital eye strain happens when your eyes get overworked from prolonged screen use. It is sometimes called computer vision syndrome and can affect anyone who spends significant time on computers, tablets, or smartphones.
Symptoms of digital eye strain
You might notice some of the following after long periods on screens¹:
- Dry, red, and irritated eyes
- Blurred or double vision
- Chronic headaches
- Eye strain or fatigue
- Neck and shoulder tension
- Difficulty focusing after leaving the computer
Noticing these symptoms early allows you to address them before they lead to ongoing discomfort or more serious eye problems.
Common causes of digital eye strain
Several factors can contribute to eye strain from screens²:
- Looking at screens for hours without breaks
- Poor posture while sitting
- Glare or harsh lighting in your workspace
- Incorrect screen height or distance
- Outdated prescriptions for glasses or contact lenses
- Uncorrected vision problems
How to relieve or prevent digital eye strain
Our eye doctors often recommend these strategies to maintain healthy eyes, prevent headaches, and keep patients focused and productive throughout the day:
Rest your eyes frequently
Give your eyes a moment to relax. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce eye fatigue and gives your eyes some much-needed rest.
Adjust your workspace
Create a desk setup that supports your vision and comfort:
- Keep your screen about an arm’s length away and slightly below eye level.
- Reduce glare with adjustable lighting or anti-glare filters.
A well-arranged workspace can make long screen sessions much easier for your eyes.
Ensure your prescription is up to date
Wearing the correct prescription for glasses or contact lenses can significantly reduce strain. Keep your lenses up to date to prevent blurry vision and fatigue. Our optometrists can recommend adjustments to your prescription to better support your screen use.
Keep your eyes comfortable
Take small steps to relieve dryness and irritation, including:
- Staying hydrated throughout the day
- Using preservative-free artificial tears if you experience dry eye
- Adjusting screen brightness to match the lighting in your room to avoid squinting
Maintain good posture
How you sit affects more than just your back. Poor posture can contribute to eye strain by placing extra stress on your eyes. When you slouch or hunch over for long periods, your eyes have to work harder to focus, which can lead to fatigue and discomfort.
Poor posture can also trigger tension headaches, which add to eye strain and make it even harder to concentrate.
To protect your eyes and overall comfort:
- Sit with your back straight, shoulders relaxed, and feet flat on the floor.
- Use an ergonomic chair or a monitor stand to keep your screen at the right height.
- Take short breaks throughout the day to stretch your neck and shoulders.
Personalized solutions for lasting comfort
After hours in front of screens, eye strain can affect everything from work to hobbies. Scheduling an eye exam helps you identify the cause of your discomfort and figure out the best ways to address it.
If dry eye is part of the problem, our skilled optometrists can suggest solutions like prescription eye drops, supplements, or other personalized treatments. Taking care of your eyes now means staying focused, productive, and comfortable all day long. Schedule an appointment today to give your vision the attention it deserves.
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