Digital Eye Strain: How Your Screen Time Is Impacting Your Eyes - And What to Do

From work computers and smartphones to tablets and TVs, screens are an unavoidable part of daily life. While technology keeps us connected and productive, extended screen time can take a toll on your eyes. Understanding how screens affect your eyes can help protect your vision and keep you comfortable.

What Is Digital Eye Strain?

Digital eye strain refers to a group of eye- and vision-related problems that result from prolonged use of digital screens. Unlike reading printed text, viewing screens places extra demands on your eyes due to glare, blue light exposure, reduced blinking, and constant refocusing.

While digital eye strain does not usually cause permanent vision loss, it can significantly affect your daily comfort and productivity if left unaddressed.

Common Symptoms of Digital Eye Strain

If you spend several hours a day on digital devices, you may notice symptoms such as:

•           Tired, sore, or burning eyes

•           Dry eyes or excessive tearing

•           Blurry or fluctuating vision

•           Headaches, especially after screen use

•           Neck, shoulder, or back pain

•           Difficulty focusing when switching between near and far objects

These symptoms often worsen as screen time increases and may improve when you step away from devices.

How Screen Time Impacts Your Eyes

•           Reduced Blinking: People blink about 50% less when using digital devices. Less blinking means your eyes dry out faster, leading to irritation and discomfort.

•           Blue Light Exposure: Screens emit blue light, which can contribute to eye fatigue and may disrupt sleep patterns, especially when devices are used in the evening.

•           Constant Focusing: Your eyes work harder to maintain focus on pixels, which are not as sharply defined as printed text. This continuous effort can strain the eye muscles.

•           Poor Ergonomics: Improper screen height, viewing distance, or posture can increase strain not only on your eyes but also on your neck and shoulders.

What You Can Do to Reduce Digital Eye Strain

•           Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eyes a chance to relax.

•           Adjust Your Screen Setup: Position screens about 20–28 inches from your eyes. Keep the top of the screen at or slightly below eye level. Reduce glare by adjusting lighting or using anti-glare filters

•           Blink More Often: Make a conscious effort to blink fully and frequently to keep your eyes moist.

•           Use Artificial Tears: Lubricating eye drops can help relieve dryness caused by reduced blinking.

•           Consider Computer Glasses: Specially designed lenses can reduce strain, improve focus, and filter blue light during extended screen use.

When to See Your Eye Doctor

While mild digital eye strain can often be managed with simple adjustments, you should schedule an eye exam if:

•           Symptoms persist despite reducing screen time

•           You experience frequent headaches or blurry vision

•           Eye discomfort interferes with work or daily activities

•           You notice increased dryness, redness, or irritation

Our eye doctor can determine whether your symptoms are related to digital eye strain, an uncorrected vision problem, or another eye condition - and recommend personalized solutions.

Schedule Your Comprehensive Eye Exam Today

Digital devices are here to stay, but ongoing eye discomfort does not have to be. By understanding how screen time affects your eyes and taking proactive steps to reduce strain, you can protect your vision and stay comfortable throughout the day. Regular eye exams play a key role in identifying issues early and keeping your eyes healthy in a digital world.

If you’re experiencing symptoms of digital eye strain, schedule a comprehensive eye exam at Texas State Optical today. Visit our office in Austin, Texas, or call (512) 452-5735 to book an appointment.