We live in an era of screens, which are now a part of everyday life, whether for work, school, entertainment, or social connection.

Yet, too much screen usage can cause Digital Eye Strain (DES), also referred to as Computer Vision Syndrome (CVS). If you’ve ever found your eyes burning, dry, or blurred after hours of computer or cell phone time, it’s time to take care of your eyes.

In today’s digital world, screen time is nearly impossible to avoid. Whether you’re working on a laptop, scrolling on your phone, binge-watching a series, or gaming into the night, your eyes are doing a lot of heavy lifting—and they can be harmed by it. In this article, we will cover:

• The effects of screen time on your eyes
• Signs of computer vision syndrome
• Research-backed practices to protect your vision
• Tips for lifestyle modifications to reduce eye strain
• Best practices for screen use

Understanding Digital Eye Strain (DES)

Digital Eye Strain is a group of eye and vision issues brought about by prolonged use of digital screens. Symptoms, according to the American Optometric Association, include:

• Eye fatigue
• Dry, itchy, or watery eyes
• Blurry or double vision
• Headaches
• Neck and shoulder pain
• Increased sensitivity to light
• Difficulty focusing
• Glare on the screen
• Improper viewing distances
• Uncorrected vision issues
• Reduced blink rate

These symptoms may result from:

• Poor lighting
• Blink rate and screen use The average person blinks around 15–20 times per minute, but this decreases by almost 50% when looking at a screen. Blinking helps to keep the eyes lubricated and free of irritants. But less blinking can cause dry, irritated eyes.

Why Screens Strain Our Eyes

There are many reasons why screens stress our eyes:

1. Reduced blinking We involuntarily blink less when staring at screens—sometimes up to 66% less. Blinking keeps the eyes moistened and refreshed.
2. Blue light exposure Computer monitors emit blue light, which is more easily scattered than other visible light. It can reduce contrast and cause eye strain. Blue light has also been cited in some studies as possibly affecting your body’s circadian rhythm, causing sleep disturbances.
3. Proximity and angle errors Sitting too close or too far from a monitor, or a monitor that is too high or low, causes our body and eyes to work harder than necessary.
4. Glare and insufficient lighting Overhead lighting, reflections, or even dimly lit rooms can increase strain, as your eyes continuously adjust.

How to Shield Your Eyes from Screen Time

Here are effective and science-backed tips to maintain healthy eyes:

1. Use the 20-20-20 rule This easy rule helps decrease fatigue: Every 20 minutes, gaze at something 20 feet away for at least 20 seconds. This rests your eye muscles and promotes blinking.
2. Redefine your screen setup
   • Distance: Set the screen 20–24 inches in front of you.
   • Angle: Position the screen 15–20 degrees below eye level.
   • Font Size: Increase font sizes when you find yourself squinting.
   • Brightness/Contrast: Adjust to match the background lighting or use auto-brightness when possible.
3. Blink more (and apply eye drops if necessary) Make an effort to blink more often. If your eyes dry out or become irritated, use preservative-free artificial tears.
4. Improve your lighting Prevent glare on your screens by:
   • Using matte screen filters.
   • Setting up screens away from sunbeams.
   • Using gentle, indirect lamps instead of ceiling fluorescents.
5. Utilize blue light filters Many devices offer night mode or blue light filter features to reduce exposure to blue wavelengths of high energy.
6. Consider computer glasses Special blue-blocking glasses or computer anti-reflective glasses are effective, especially if you’re on a screen for 8+ hours a day.
7. Take regular screen breaks Use the Pomodoro Technique (work for 25 minutes, break for 5 minutes) or simply stand up and stretch every hour. Get up, walk around, look out the window, and change your posture.
8. Reduce screens before bed Blue light suppresses melatonin secretion, which can disturb your sleep cycle. Avoid screen time 1–2 hours before sleeping. If you must use a screen, apply night mode or wear blue light glasses.
9. Nourish your eyes Certain nutrients enhance vision and reduce eye fatigue:
   • Lutein and zeaxanthin (leafy greens, egg yolks)
   • Omega-3 fatty acids (fish)
   • Vitamin A (carrots, sweet potatoes)
   • Zinc (pumpkin seeds, nuts)
10. Get enough sleep
    • Sleep is essential for eye repair and lubrication.
    • Aim for 7–9 hours of quality rest each night.
11. Stay hydrated
    • Dehydration can dry out your eyes.
    • Drink plenty of water throughout the day.

Conclusion

With our world becoming increasingly screen-drenched, protecting your eyes from the effects of Digital Eye Strain (DES) is more important than ever.

Endless hours of looking at digital displays can lead to symptoms like dry eyes, blurry vision, headaches, and fatigue. However, by practicing a few simple, mindful habits, you can reduce the strain and keep your eyes safe.

To protect your eyes:

• Follow the 20-20-20 rule to give your eyes regular breaks.
• Modify your screen setup with the ideal distance, angle, brightness, and font size.
• Blink regularly and use artificial tears when needed to keep your eyes lubricated.
• Reduce blue light exposure by using screen filters, night modes, or blue light glasses.
• Take frequent breaks and avoid screens before bed to ensure quality sleep.
• Eat a balanced diet with vitamins for eyesight like A, lutein, and omega-3.
• Stay hydrated and get enough sleep for general eye health.

By implementing these simple yet effective steps in your daily routine, you can reduce eye strain, increase comfort, and maintain long-term eye health.