Digital eye strain: How screens affect your vision
[8 MIN READ]
In this article:
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Digital eye strain and computer vision syndrome happen from looking at screens for a long time. The prevalence has increased significantly since the pandemic when people were using screens often.
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Looking at screens makes our eyes work harder, and we blink less. This can cause symptoms of digital eye strain, such as blurred vision, difficulty focusing, dry eyes, eye fatigue, itchy eyes, headache and more.
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To help prevent and treat digital eye syndrome, practice the 20/20/20 rule, try blinking exercises, use artificial tears and make changes to your environment to reduce eye strain.
Digital eye strain and computer vision syndrome: How to protect your vision
How long do you look at screens every day? Data shows that Americans spend more than seven hours per day on digital devices.
From cell phones to smartwatches, tablets, computers and e-readers, staring at screens all day is hard work for our eyes. It can put us at risk for digital eye strain and computer vision syndrome.
What is digital eye strain?
Digital eye strain (DES) is also known as computer vision syndrome (CVS) or computer eye syndrome. These are eye and vision problems that result from looking at digital screens for long periods of time.
“Digital eye strain has increased since the COVID-19 pandemic when people were at home using screens,” says Gurleen Bhasin, M.D., an internal medicine physician at Facey Medical Group – Northridge. “Some studies show the prevalence of DES today to be as high as 80-94%.”
What causes eye strain from screens?
Looking at screens can make your eyes work harder. Viewing a screen is different than a printed page. On a screen, there’s less contrast between the letters and the background, the letters aren’t as sharply defined and glare and reflections can obstruct your vision.
Also, we normally blink about 18 to 22 times per minute, which keeps our eyes moist. But when using a computer, most people blink much less — only five to seven times per minute. That can make your eyes dry and uncomfortable.
Other causes of eye strain include:
- Blue light from screens
- Constant refocusing when looking at pixels (tiny dots that make up print)
- Insufficient lighting
- Poor posture and viewing angles
- Uncorrected vision problems
Symptoms of digital eye strain
DES and CVS cause eye discomfort. Symptoms include:
- Blurry vision
- Difficulty focusing
- Double vision
- Dry eyes
- Eye fatigue
- Headache
- Itchy eyes
- Neck, shoulder and back pain
- Red, irritated eyes
Dr. Bhasin points out, “Most symptoms are temporary and go away when you stop looking at a screen. But some may last longer or get worse and have a long-term impact on your vision, especially for people who work in front of a screen daily.”
Who is at risk for digital eye strain?
Anyone who looks at a screen for more than two or more continuous hours a day is at risk for DES and CVS. High-risk groups include office workers, students, children and gamers. Older adults who experience age-related vision changes also have a greater risk.
Other factors that increase your risk include:
- Dry eye disease
- Eyeglasses or contacts that aren’t suitable for computer use
- Minor vision problems or uncorrected vision issues
- Using two or more devices simultaneously
Diagnosing digital eye strain
Your doctor will ask about your health history, screen use and symptoms. They may suggest a comprehensive eye exam. This typically includes:
- Dilating your pupils to look at the back of your eyes
- Measuring your visual acuity
- Testing how the eyes focus and work together
If you have DES or CVS, your doctor will recommend ways to treat it. “Cutting back on the amount of time you spend on screens is your best option,” Dr. Bhasin says. “But if that’s not possible, there are other ways to help decrease eye strain.”
How to prevent and reduce eye strain
Your doctor may recommend a combination of methods to prevent and treat DES and CVS. In addition to decreasing your screen time, you can:
- Gently massage your eyelids
- Put warm compresses on your eyelids
- Use artificial tears or lubricating eye drops
The 20-20-20 rule and why it works
The American Optometric Association (AOA) recommends the 20-20-20 rule to give your eye muscles a break. Every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes and refreshes your eyes. The AOA also suggests taking a 15-minute break for every two hours of screen work.
Eye exercises and blinking techniques
Blinking more often keeps your eyes moist, which feels good. You can try a variety of blinking exercises. These include:
- Close-pause-open: Close your eyes, pause for two seconds, then open.
- Complete blinks: Ensure your eyelids fully close and open during blinking.
- Partial blinks: Only partially close your eyes, focusing on the movement of your eyelids.
- Squeeze and release: Gently close your eyes and squeeze your eyelids shut, then release and open your eyes.
Setting alarms or using software programs can remind you to do these exercises or take screen breaks.
The role of blue light and protective glasses
Blue light from digital devices has been blamed for making it harder for your eyes to focus, which increases strain. However, the American Academy of Ophthalmology (AAO) says that blue light doesn’t cause DES.
There’s limited scientific evidence that special blue light glasses or computer glasses reduce eye strain. The AAO doesn’t recommend them. Instead, they suggest decreasing screen time, taking breaks and using artificial tears to manage DES and CVS.
Environmental changes
Modifying your work space or where you spend the most time using screens can help you maintain proper posture and ergonomics for eye health.
Recommendations include:
- Add a glare filter to your screen
- Adjust the screen’s contrast and brightness
- Enlarge the text on the device
- Keep screens clean to improve clarity
- Place your screen about an arm’s length from your eyes
- Position your screen so you look slightly downward
- Reduce glare from lighting
- Run a humidifier to add moisture to the air
- Sit in a supportive chair with your feet flat on the ground
- Use a document holder next to your monitor
Vision support or correction
Your doctor may recommend eyeglasses or contact lenses to improve your vision when looking at screens. Or you may need a change in your existing lens prescription to help you see better when using screens.
If you have another eye condition, it may affect your vision on screens. One example is dry eye disease. Your doctor may prescribe eye drops or other treatments to help.
When to see an eye doctor
Talk with your doctor if you think you have symptoms of DES or CVS.
“Digital eye strain and computer vision syndrome typically are treatable,” says Dr. Bhasin. “But any time you have issues with your eyes, you should see your doctor.”
Signs of more serious vision problems
Some symptoms may indicate a more serious condition than DES or CVS, but it can be hard to know on your own. So don’t ignore these without talking to your doctor right away.
These signs include:
- Blurred vision
- Dark spots in the center of your vision
- Difficulty focusing
- Double vision
- Eye pain
- Flashes of light, floaters or a shadow in your vision
- Headaches
- Light sensitivity
- Sudden loss of vision
Eye exams and screen-related eye care
If you’ve never had your eyes checked, or if it’s been more than two years since your last eye appointment, schedule a complete eye exam. This can help you prevent vision problems in the future.
“Your eyes are essential to your ability to function and your quality of life,” Dr. Bhasin adds. “Be proactive about taking good care of them rather than waiting for a problem to occur.”
Protecting your vision in a digital world
Screens aren’t going away – and neither is excessive screen time – so protect your vision by seeing your doctor at least once a year. Providence has a vast network of primary care and expert eye teams and multiple locations that provide dedicated care for your eye health.
Contributing caregiver
Gurleen Bhasin, M.D., is an internal medicine physician at Facey Medical Group – Northridge in Northridge, California.
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This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
