Spending long hours in front of a screen has become the norm for most of us. Whether it’s work, socialising, or simply winding down with a show, screens are hard to avoid. But along with convenience comes something much less welcome: digital eye strain. That dry, scratchy, sometimes throbby discomfort behind your eyes? You’re not imagining it — it’s a real consequence of too much screen exposure.
The good news is that you don’t need to swear off your laptop or phone to take better care of your eyes. A few realistic adjustments can make a noticeable difference to how your eyes feel at the end of the day.
Why Screens Tire Your Eyes Out
Digital devices force your eyes to work harder than usual. When you’re staring at a screen, your blink rate drops significantly — by as much as 60% — leading to dryness and irritation. The constant shifting focus between text, images, and movement also puts pressure on the eye muscles.
Blue light from screens has been blamed for everything from sleep issues to eye damage, though the science is still evolving. While blue light itself isn’t proven to harm your eyes long-term, it can contribute to visual fatigue and disrupt your circadian rhythm, especially when you’re scrolling through your phone late at night.
Start with the Basics: The 20-20-20 Rule
You’ve probably heard of it — and maybe rolled your eyes at how simple it sounds. But the 20-20-20 rule really is one of the easiest ways to reduce strain. Every 20 minutes, take a 20-second break to look at something 20 feet away. It forces your eyes to shift focus and gives those overworked muscles a quick reset.
You can set a subtle reminder on your device, or use an app like Time Out or Stretchly to gently nudge you at regular intervals.
Lighting and Screen Setup Matter
If your workspace lighting is too dim or too harsh, your eyes are constantly compensating. That’s a recipe for fatigue. Aim for soft, indirect light — ideally daylight if you can swing it — and avoid overhead lighting that creates glare on your screen.
Speaking of screens: make sure it’s at eye level and about an arm’s length away. A screen that’s too low forces you to tilt your head, which adds neck and shoulder tension to the mix. Bonus tip: increase text size. There’s no prize for squinting through 10-point font.
Consider Blue Light Filtering Glasses
Blue light glasses have become popular — and for good reason. They filter out some of the high-energy visible light from screens, which can help reduce eye fatigue for some people. If you already wear glasses, you can add a blue light filter to your prescription.
And if you don’t wear glasses but are starting to notice frequent headaches or blurry vision after screen-heavy days, it might be time for an eye test. Many people discover they need a low-level prescription for computer use, even if their distance vision is fine. These days, you can buy prescription glasses online with light protection built in — making it easy to get the right pair without leaving home.
Blink, Hydrate, Repeat
It sounds basic, but most of us aren’t blinking enough — especially when we’re hyper-focused. Consciously remind yourself to blink more often, especially during long tasks. If your eyes still feel dry or gritty, lubricating drops (a.k.a. artificial tears) can help.
Also, staying hydrated supports tear production. If you’re chronically dehydrated, your eyes will feel it. Try to drink water consistently throughout the day, not just in big gulps when you remember.
Don’t Underestimate Sleep
Good eye health isn’t just about what you do during the day. Sleep gives your eyes time to repair and reset. If you’re routinely getting less than seven hours a night, you’re not giving them the rest they need. And if your screen use is eating into your wind-down time, you might find yourself caught in a cycle of tired eyes and poor sleep.
Try setting a cutoff point for screens about an hour before bed. It’s a small shift that can have a big impact — not just on your eyes, but on your overall wellbeing.
When to See a Professional
Persistent eye discomfort, blurry vision, or frequent headaches after screen use aren’t something you should brush off. These can be signs of an underlying vision issue, and the earlier you catch it, the better. An optometrist can help identify whether you need a prescription or just a few ergonomic tweaks.
If it turns out you do need glasses, the process doesn’t have to be complicated or expensive. Today, it’s easy to buy prescription glasses online, often with a wide selection of frame styles and lens options tailored for screen use. Just make sure to use your current prescription and check return policies in case the fit isn’t quite right.
Digital eye strain might be a part of modern life, but it doesn’t have to be your default state. With a few intentional habits and the right support — from screen settings to hydration, and even glasses designed for the job — you can keep your eyes comfortable without needing to unplug entirely.
After all, screens aren’t going anywhere. But tired eyes don’t need to stick around either.
