Screen Time & Eye Health – Tips to Prevent Digital Eye Strain

What is Digital Eye Strain?
Digital Eye Strain (also called Computer Vision Syndrome) is a group of eye and vision-related problems caused by prolonged use of computers, smartphones, tablets, and other digital devices.
Common symptoms include:

Blurry vision

Eye dryness or watering

Headaches

Neck & shoulder pain

Difficulty focusing

Why it Happens
When we look at screens for too long:

We blink less (reducing natural eye lubrication).

The constant focus and glare strain the eye muscles.

Poor posture increases neck and back tension.

Tips to Prevent Digital Eye Strain

Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds to relax your eye muscles.

Adjust Screen Settings

Increase text size for easy reading.

Reduce brightness to match room lighting.

Use blue light filter or night mode.

Maintain Proper Distance
Keep the screen at least an arm’s length (about 20–24 inches) from your eyes.

Blink More Often
Blinking keeps the eyes moist and prevents dryness.

Use Artificial Tears if Needed
Lubricating eye drops can help if your eyes feel dry.

Correct Posture
Sit with your back straight, feet flat, and screen slightly below eye level.

Take Frequent Breaks
Stand, stretch, and walk around every hour to improve circulation and reduce overall fatigue.

Regular Eye Checkups
Get your vision tested every 6–12 months to ensure your prescription is correct.

Health Fact:
According to the American Optometric Association, more than 70% of people who use screens for over 2 hours a day experience some form of digital eye strain.