Digital eye strain is very common among students, office workers and nurses charting on computers. We blink less when looking at screens, which dries the eyes.
Imagine finishing a long evening of study or charting without dry, burning eyes or a headache. A few simple habits make that possible.
Symptoms
- Tired, sore or burning eyes
- Dry or watery eyes
- Blurred vision
- Headaches
- Neck and shoulder pain
The 20-20-20 rule
Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.
9 ways to protect your eyes
- Blink fully and often
- Position the screen an arm’s length away, slightly below eye level
- Reduce glare and match screen brightness to the room
- Increase text size
- Use lubricating eye drops if your eyes are dry
- Keep up with regular eye tests
- Wear the right glasses for screen distance
- Take regular breaks
- Put screens away an hour before bed to help sleep
See a health professional urgently for sudden vision loss, a painful red eye, flashes and floaters, or double vision. These are not caused by eye strain.
“But screens permanently damage your eyes.”
There is no good evidence that normal screen use causes permanent eye damage in adults. It does cause temporary strain, dryness and headaches, which simple habits can ease.
Your next step: Set a 20-minute timer tonight and try the 20-20-20 rule for one evening.
Related: How to sleep after a night shift
Sources: American Academy of Ophthalmology; NHS eye health guidance.
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