After a long day staring at a computer, you may notice your eyes feel dry and sore, a dull headache creeping in, and tension in your neck and shoulders. If that sounds familiar, you might be experiencing digital eye strain.
During a comprehensive eye exam, our optometrists can diagnose digital eye strain and other conditions. We can also ensure your glasses or contact lenses are keeping up with your eyes’ needs. Keep reading to learn how to relieve digital eye strain and feel more comfortable during long hours in front of screens.
What is digital eye strain?
Digital eye strain happens when your eyes get tired from prolonged screen use. This is sometimes called computer vision syndrome and can affect anyone who spends long periods on computers, tablets, or smartphones.
Digital eye strain symptoms
You may notice one or more of these symptoms after a long day working on a computer¹:
- Dry, irritated, and red eyes
- Blurred or double vision
- Frequent headaches or migraines
- Eye fatigue or soreness
- Neck and shoulder pain
- Trouble focusing after leaving the computer
Recognizing these symptoms early helps you get the treatment you need, preventing long-term discomfort and eye issues.
What causes digital eye strain?
Several factors can contribute to digital eye strain²:
- Staring at screens for hours without breaks
- Poor seating posture
- Poor lighting or glare on screens
- Incorrect screen height or distance
- Uncorrected vision issues or outdated prescriptions for glasses and contact lenses
Tips to prevent or relieve eye strain
Our trusted optometrists in Plymouth recommend these strategies to keep your eyes comfortable:
Take regular breaks
Give your eyes a chance to rest throughout the day. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This practice helps relax your eye muscles and reduces fatigue.
Optimize your workspace
Make your desk setup work for your eyes:
- Position screens at arm’s length and slightly below eye level to prevent strain.
- Reduce glare by adjusting room lighting or using an anti-glare screen filter.
A comfortable workspace can make long hours at the computer much easier on your eyes.
Use the right eyewear
Wearing the correct prescription for glasses or contact lenses is key. Keep your lenses up to date to avoid unnecessary strain. For those sensitive to light or prone to migraines, Avulux Migraine and Light Sensitivity Lenses precisely filter up to 97% of the most harmful blue, amber, and red light while allowing in up to 70% of soothing green light.
Protect your eyes
Simple care habits can relieve dryness and irritation. Stay hydrated and use preservative-free artificial tears if you notice dry eye symptoms. You can also adjust screen brightness to match your room’s lighting, helping prevent squinting and eye fatigue.
Maintain good posture
Your posture affects more than your back. Sit with your back straight, shoulders relaxed, and feet flat on the floor. Use ergonomic chairs or monitor stands to support comfort. Take short breaks to stretch your neck and shoulders, reducing tension and preventing headaches.
Give your eyes the care they deserve
Digital eye strain can make even simple tasks feel exhausting, from long hours on your computer to scrolling through your phone. A comprehensive eye exam can help identify the cause of your discomfort and ensure you find the best solution.
If dry eye or light sensitivity is part of the problem, our skilled optometrists can recommend solutions like prescription eye drops or intense pulsed light (IPL) therapy. Taking care of your eyes now helps you stay comfortable, focused, and productive every day. Schedule an appointment today to give your vision the attention it deserves.
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