We spend a large part of the day looking at screens: the computer at work, the phone on transport, the television at night. This continuous exposure means more and more people notice tired eyes, dryness, blurred vision at the end of the day or headaches. This group of discomforts is known as digital eye strain. Although it does not usually cause permanent damage, it can reduce comfort and productivity, and deserves our attention.

Why eyes tire in front of a screen

When we look at something close for a long time, the muscles that focus the eye work continuously. In addition, when we concentrate we blink far less than normal, which reduces lubrication of the eye surface and favours dryness. Add reflections, excessive brightness, an unsuitable distance and, sometimes, an uncorrected prescription. All of this combines and shows up when the afternoon arrives.

Most common symptoms

  • Dry, itchy or red eyes, or a gritty sensation
  • Blurred vision or difficulty focusing at distance after looking close up
  • Headache, especially in the forehead or temples
  • Sensitivity to light
  • Neck and shoulder pain from adopting forced postures to see better

The 20-20-20 rule

It is the simplest and most effective recommendation: every twenty minutes, look at an object about six metres away for at least twenty seconds. This relaxes the focusing muscles and restores natural blinking. You can set a reminder on your phone, or link it to habits you already have, such as looking out of the window every time you finish an email.

Adjust your environment

Distance and height

Keep the computer screen about 50 to 70 centimetres away, with its top edge slightly below eye level. The phone, at about 30 to 40 centimetres and, if possible, not too low, so you do not hunch your neck.

Brightness and contrast

Screen brightness should be similar to that of the room: not a beacon in a dark room, nor a dim screen in a very bright one. Increase the text size so you do not strain your eyes and use dark or night mode if you find it more comfortable, especially at night.

Reflections

Avoid having a window or direct light in front of the screen or behind you. Blinds, curtains or an anti-glare filter can help. Keep the screen clean: dust and fingerprints worsen contrast.

Keep your eyes hydrated

Making a conscious effort to blink often, especially in moments of maximum concentration, improves lubrication. If you notice dryness, preservative-free artificial tears can give relief, but it is better to consult a professional if the problem is habitual. Drinking enough water, avoiding direct air from air conditioning or heating and ventilating the room also help.

Diet and lifestyle

A varied diet, rich in leafy green vegetables, fruit, nuts and oily fish, provides nutrients associated with good eye health, such as antioxidants and omega-3 fatty acids. Sleeping well allows the eyes to recover, and not smoking protects against future eye disease. Spending time outdoors during the day, especially in childhood, is associated with a lower risk of myopia.

Children and teenagers

The youngest are particularly exposed to screens. It is advisable to set time limits suited to their age, encourage outdoor play and arrange regular eye check-ups. Progressive myopia can be detected in time with regular checks, and there are strategies to slow its progress under a specialist’s guidance.

Phone use at night

Looking at your phone in the dark in bed combines several unfavourable factors: very short distance, high contrast with the surroundings, reduced blinking and mental activation just before sleep. If you need to use it, increase the ambient light, lower the brightness, activate night mode and keep the device at a comfortable distance. Better still, leave the phone out of the bedroom or in aeroplane mode and use a traditional alarm clock.

Glasses and contact lenses

If you wear glasses, make sure your prescription is up to date and, if you spend many hours in front of a screen, ask your optician about lenses designed for intermediate vision. Contact lens wearers should be extra careful with hygiene, not sleep in them unless expressly advised and rest with glasses some hours a day, because dryness increases in front of screens.

When to have a check-up

A complete eye examination is recommended at least every one or two years, and more often if you wear glasses or lenses, have diabetes, a family history of eye disease or notice changes. Go without waiting if flashes of light, new floaters, sudden vision loss, severe eye pain or double vision appear: these are signs that need urgent attention.

Small gestures, more comfortable eyes

You do not have to give up technology to look after your eyesight. By applying the 20-20-20 rule, adjusting your environment, blinking more and having regular check-ups, you can greatly reduce eye strain. Start today with one measure and let your eyes tell you how much they appreciate it.

This article is for information only and does not replace the advice of a healthcare professional. If you have concerns about your health, consult your doctor.