What Is Digital Eye Strain and How Can You Prevent It?

What is digital eye strain?

Digital eye strain refers to the visual discomfort and fatigue that can result from prolonged screen use. It’s often caused by factors like poor lighting, excessive glare and staring at screens for too long without breaks.

Common Symptoms

You may be experiencing digital eye strain if you notice:

• Dry, tired, or watery eyes
• Blurred or double vision
• Headaches
• Difficulty focusing

These symptoms can develop gradually or intensify after long stretches of uninterrupted screen time.

Why do screens cause eye strain?

There are many reasons why digital screens make our eyes work harder, some of these include:

Reduced blinking

When you focus on screens, your blink rate can drop by up to 50%, leading to dry, irritated eyes. Dry eyes can be irritable and disrupt productivity, so it is important to take precautions to try and prevent this.  

Blue light exposure

It is thought that blue light emitted by screens could contribute to eye fatigue. Although not proven to cause long-term damage, blue light may disrupt sleep patterns and strain your visual focus, particularly at night.

Constant refocusing

Screens often display changing images and text, requiring your eyes to constantly adjust. Over time, this effort can lead to muscle fatigue.

Poor lighting conditions

Working in environments that are too bright, too dim, or poorly positioned can force your eyes to work harder, resulting in strain and headaches.

How to prevent digital eye strain

We understand that reducing screen time isn’t always realistic, especially when it comes to work and studying, but small changes can make a big difference:

Follow the 20-20-20 rule

Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps relax the eye muscles and prevent fatigue and dryness. 

Adjusting screen brightness and contrast

Match your screen brightness to your environment to achieve a more comfortable level. Screens that are too bright or dim can strain your eyes unnecessarily and can cause fatigue.

Use anti-glare lenses or screen filters

Anti-reflective coatings on glasses or screen filters can reduce glare and improve visual comfort, particularly in offices with overhead lighting or sunlight. If you spend a lot of time on a computer screen, it is worth considering this as a comfort option. 

Maintain a proper distance 

Keep your screen about an arm’s length away and ensure the top of the screen is at or just below eye level. This not only helps keep your eyes from straining, but can also help with postural issues that can lead to things such as pain in the neck, back and shoulders. 

Wear the right prescription glasses

If you wear glasses, make sure your prescription is up to date. Uncorrected vision can lead to eye strain and other issues like headaches and blurred vision. Your prescription can make sure that your eyes are properly aligned and focused, which can minimise the effort required for clear vision. 

When to see an optician

If you’re regularly experiencing symptoms of digital eye strain, it’s worth booking an eye exam. Regular check-ups help ensure your prescription is suitable for screen use and allow us to recommend personalised solutions, such as specialist lenses designed for computer work.

How Dipple & Conway can help

At Dipple & Conway, we provide expert eye care tailored to modern life. Whether you’re dealing with daily screen fatigue or simply want to protect your vision long-term, our experienced team is here to help.

We offer comprehensive eye exams, which will enable us to give tailored advice on lenses and coatings, as well as filter options and tailored recommendations for screen-heavy lifestyles. 

We have branches in Norwich, Swaffham, Diss, Cromer and Hunstanton where we can provide expert eye care advice. Simply book an appointment or pop into your local branch for advice.