How to Reduce Eye Strain From Phones and Screens

Many of us spend hours each day looking at phones, laptops and computers. By evening, your eyes may feel tired, dry or sore. This is usually called digital eye strain. It is uncomfortable, but a few simple habits can make a big difference.

What are the signs of digital eye strain?

• Sore, tired, burning or itchy eyes
• Dry or watery eyes
• Blurred or double vision
• Headaches
• Sore neck, shoulders or back
• Sensitivity to light
• Trouble concentrating

Why do screens tire our eyes?

People normally blink about 15 to 20 times a minute, but we blink much less while looking at a screen. Blinking keeps the eyes moist, so less blinking leads to dryness and irritation. Looking at screens from the wrong distance or angle, glare, dim or very bright light, dry air from fans or air conditioners, and uncorrected eyesight problems can all add to the strain.

What is the 20-20-20 rule?

Every 20 minutes, look away from your screen at something about 20 feet (around 6 metres) away for at least 20 seconds. This gives your focusing muscles a short rest. Setting a reminder on your phone or computer can help you remember.

How should I set up my screen?

• Place your monitor directly in front of you, about an arm's length away.
• Keep the top of the screen at or just below eye level, so you look slightly down.
• Make the text larger if you find yourself leaning in to read.
• Adjust brightness and contrast to a comfortable level. Dark text on a light background is often easier to read.

How can I reduce glare?

• Avoid placing your screen in front of a bright window or a white wall.
• Close curtains or blinds if sunlight shines on the screen.
• Use a shaded desk lamp instead of harsh overhead lights where possible.

What else helps with dry eyes?

• Make a habit of blinking fully and often while you work.
• Reduce air blowing towards your face from fans or air conditioners.
• Avoid smoke.
• Lubricating eye drops (artificial tears) sold without a prescription can help. Ask a pharmacist or doctor which type suits you.

Do I need blue light glasses?

The American Academy of Ophthalmology says there is no scientific evidence that light from computer screens damages the eyes, and it does not recommend special glasses for computer use. The good news is that lasting damage to the eye surface from screen use is unlikely, and symptoms usually improve with the steps above.

What about children?

Children can also get eye strain, and it may show up as irritability, poor attention, headaches, or neck and shoulder pain. Encourage regular breaks and limit screen time, especially for young children.

When to see a doctor

See an eye doctor if your symptoms do not improve with self-care, or if you think your eyesight is getting worse. Get urgent medical help if you have:

• Sudden changes in vision, such as blurred or double vision, or seeing flashing lights or shapes
• A dark shadow moving across your vision
• Pain in one or both eyes, or a red and painful eye
• Eyes that hurt in bright light

Go to an emergency department straight away if you suddenly cannot see from one or both eyes or have sudden severe eye pain. Do not drive yourself.