Eye Strain From Screens: Causes and What Actually Helps
Many people spend eight hours or more a day on screens. Tired, dry or burning eyes are common, and most of it can be improved with simple changes.
Why screens tire your eyes
Focusing at the same short distance for hours, blinking less and glare from the screen all add up. An outdated prescription makes it worse.
The 20-20-20 rule
Every 20 minutes, look at something about 20 feet (6 meters) away for 20 seconds. It relaxes your focusing muscles.
Set up your screen
Keep it about an arm's length away, slightly below eye level, with brightness similar to the room. Reduce glare from windows and lamps.
Lens options
An up-to-date prescription comes first. Anti-reflective coatings reduce glare. Blue light filters may feel more comfortable for some people, although the main relief comes from breaks and correct lenses.
Frequently asked questions
Do I need computer glasses?
If you are over 40 or spend many hours at a screen, lenses set for intermediate distance can be more comfortable.
Does screen time damage my eyes?
Current evidence shows it causes temporary strain, not permanent damage. Breaks and good lenses help.
Related guides
This guide is for information only and does not replace an eye exam. If you have eye pain, sudden vision loss or flashes of light, see a doctor right away.