What is Digital Eye Strain?
Digital eye strain (also called Computer Vision Syndrome) is a group of eye and vision-related problems resulting from prolonged screen use. It affects up to 90% of people who use screens for 3+ hours daily.
Common symptoms: Dry eyes, blurred vision, headaches, neck pain, eye fatigue, difficulty focusing, light sensitivity, and seeing double.
Why Screens Strain Your Eyes
- Reduced blinking — We blink 66% less when staring at screens, causing dry eyes
- Blue light exposure — High-energy visible light that may affect sleep and eye comfort
- Near focus fatigue — Constantly focusing on close objects strains eye muscles
- Glare and contrast — Bright screens in dim rooms force eyes to work harder
- Poor positioning — Looking up at screens strains eyes more than looking down
The 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for at least 20 seconds.
This simple habit relaxes the ciliary muscles in your eyes that focus on near objects.
Screen Setup for Eye Health
📏 Distance
Screen should be arm's length away (about 25 inches / 63cm)
📐 Position
Top of screen at or slightly below eye level. Look slightly down.
💡 Lighting
Match screen brightness to surroundings. No glare on screen.
🌙 Night Mode
Use warm colors after sunset. Enable Night Shift / Night Light.
Eye Exercises
👁️ Palming
Rub hands together until warm. Cup palms over closed eyes for 30 seconds. The warmth and darkness relax eye muscles.
🔄 Focus Shifting
Hold finger 6 inches from face. Focus on it, then focus on something 20 feet away. Repeat 10 times.
⭕ Eye Rolling
Close eyes and slowly roll them in circles. 5 times clockwise, 5 times counter-clockwise.
👀 Deliberate Blinking
Blink slowly 10 times, fully closing your eyelids. Helps re-wet dry eyes.
Additional Protection
- Stay hydrated — Dehydration worsens dry eyes
- Use artificial tears — Lubricating eye drops for dry conditions
- Consider computer glasses — Blue light filtering or slight magnification
- Adjust text size — Larger text means less squinting
- Clean your screen — Dust and smudges reduce clarity
- Check your prescription — Outdated glasses force eye strain
The real solution: Regular breaks are more effective than any gadget. Your eyes need periodic rest, and no amount of blue light glasses replaces actually looking away from the screen.
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