Digital Eye Strain

Digital eye strain (also called computer vision syndrome) is the set of eye and vision problems that can happen after long periods of using computers, tablets, e-readers, or phones. Typical symptoms include tired, dry, or irritated eyes; blurry vision; and headaches. For many people, discomfort grows the longer they stay on a screen. The good news: these symptoms are usually temporary and can be eased with simple habits and the right setup for your screen and workspace. 1 Eye doctors also emphasize that digital eye strain is related more to how we use devices (close, prolonged focus and fewer blinks) than to blue light itself, and that breaks, proper lighting, and correct prescriptions are key. 2

Symptoms vary from person to person and can come and go during the day. Common signs include:

• Tired, sore, or burning eyes, often worse late in the day.
• Dryness or watery eyes (your eyes may water because they’re dry).
• Blurred or double vision after long near work.
• Headaches or trouble focusing when you look up from the screen.
• Neck, shoulder, or back pain from poor posture while viewing devices.

These symptoms are usually temporary and improve with rest and better habits, but if they persist, an eye exam can check for uncorrected vision or other conditions that may be contributing. 3 Researchers describe two major symptom groups: internal (focus/teaming strain causing headache and blur) and external (surface symptoms from dryness and reduced blinking). 5

Digital eye strain is driven by how we use screens: long, close focus and fewer full blinks. Blinking spreads tears across the eye, so when we blink less at the computer, the tear film becomes unstable and the eyes feel dry and gritty. Other contributors include:

• Viewing distance and position: Screens too close, too high, or with glare force the eyes and body to work harder.
• Uncorrected or outdated glasses/contact lens prescriptions: Even small focusing errors can strain the eyes over time.
• Dry environments: Air-conditioning, heating, and low humidity worsen evaporation of tears.
• Contact lens wear: Contacts may reduce tear stability during long screen sessions.
• Extended screen time without breaks: The longer the near task, the more symptoms tend to build.

Large reviews link these issues to both internal focusing stress and external ocular surface dryness. Addressing ergonomics (screen distance ~20–26 inches, top of screen at or slightly below eye level, minimizing glare) and workstation lighting can reduce risk. 58

There’s no single test for digital eye strain. Your eye doctor will take a history of your symptoms and screen habits, then perform a comprehensive eye exam. This may include:

• Visual acuity and refraction to check your prescription and confirm if computer-specific glasses might help.
• Eye teaming and focusing tests to see how well your eyes coordinate at near distances.
• Ocular surface evaluation for dry eye (tear breakup time, corneal staining, eyelid/tear gland health).

The goal is to rule out other causes (like untreated dry eye or significant focusing problems) and tailor a plan for relief based on your needs. 13

Most people feel better with simple changes:

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes focusing muscles and reminds you to blink. Many people set a phone or computer reminder to help.
• Optimize your setup: Sit about an arm’s length (20–26 inches) from the screen; keep the top of the screen at or slightly below eye level; reduce glare with blinds, matte screens, or repositioning lights; match screen brightness to the room; and increase contrast for comfort.
• Blink and lubricate: Consciously blink more, especially during intense tasks. Use preservative-free artificial tears as needed for dryness (especially if you wear contacts or are in a dry environment). If dry eye is significant, your doctor can suggest additional therapies. 9
• Use the right eyewear: Computer-specific prescription glasses can reduce strain at intermediate distance. However, blue-light filtering glasses are not proven to reduce digital eye strain; major reviews find no meaningful short-term benefit for visual fatigue compared with standard lenses. Behavioral changes work best. 6

With these steps, most people notice improvement within days to weeks. If symptoms continue, an updated prescription, a different display or font size, or targeted dry eye treatment may help.

Simple habits make a big difference:

• Practice 20-20-20 during all near work, not just computers. Kids and teens benefit from this, too. 4
• Check your ergonomics: Adjust chair height so feet rest flat; keep shoulders relaxed; position the screen to avoid glare; use a document holder to reduce head turns.
• Create a friendly environment: Use a humidifier if air is dry; avoid direct air blowing at your face; consider switching from contacts to glasses on long screen days.
• Mind nighttime use: Reduce evening screen time to support sleep; use night mode if helpful. Remember, blue-light filters are not a cure for digital eye strain. 7

Prevention is about pacing your near work, using the right setup, and giving your eyes regular breaks.

Studies continue to explore why screen use causes discomfort and how to measure and relieve it. A major review summarizes two core pathways: internal symptoms from focusing/eye-teaming stress and external symptoms from dry eye due to reduced blinking and tear instability. 5 Another high-quality evidence review found blue-light filtering lenses probably do not reduce short-term digital eye strain compared with standard lenses, and evidence for sleep or retinal protection benefits is limited or uncertain. 6 Current best practice focuses on behavior (breaks and blinks), ergonomics, addressing dryness, and accurate prescriptions.

If symptoms are frequent or affect work or school, schedule a comprehensive eye exam. The best specialist to evaluate persistent digital eye strain is a comprehensive ophthalmologist (and, when dry eye is prominent, a cornea/external disease specialist). Practical tips for scheduling:

• Ask your primary care clinician or current eye care provider for a referral.
• When booking, mention “digital eye strain” or “dry eye symptoms” so the clinic can plan testing time.
• If appointments are far out, join the waitlist and check for cancellation openings.
• Bring your glasses/contacts, a list of medications, and details about your screen setup and daily screen time.

For educational guidance sooner, you can connect directly with the right specialist on Kerbside for a medical education consult (this is not a patient–physician relationship). In the meantime, start the 20-20-20 rule and basic ergonomic changes to reduce discomfort. 3