Digital eye strain happens when your eyes work harder to focus on screens. The constant shifting of focus, screen glare, poor posture, and exposure to blue light all contribute to the symptoms. Unlike printed material, digital screens can cause your eyes to struggle with contrast, flicker, and glare, which puts additional stress on your visual system.

Some of the most common symptoms include:



• Tired or sore eyes
• Blurred or double vision
• Headaches, especially behind the eyes
• Dry, itchy, or watery eyes
• Neck or shoulder tension
• Increased sensitivity to light
  
  

If you're noticing these symptoms after a day of screen time, digital eye strain could be the cause.

1. 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 much-needed break and helps reduce fatigue from constant close-up focus.

2. Adjust Your Screen Setup

Make sure your screen is at eye level and about 20 to 28 inches away from your eyes. Tilt it slightly to reduce glare and try to keep lighting soft and even in the room.

3. Blink More Often

When you’re staring at screens, you blink less—sometimes up to 50% less. Make a conscious effort to blink more to keep your eyes moist and reduce dryness.

4. Use Artificial Tears if Needed

If your eyes feel dry, over-the-counter lubricating eye drops can help. Choose preservative-free options if you use them frequently.

5. Consider Computer Glasses or Blue Light Filters

Special lenses designed for screen use can reduce glare and filter out blue light. Prescription computer glasses can also be tailored for your specific working distance and visual needs.

6. Adjust Text Size and Contrast

Make sure the text on your screen is large enough to read without squinting. High-contrast settings (like dark text on a white background) are easier on the eyes.

7. Limit Screen Time When Possible

Whenever you can, take breaks from digital screens. Step outside, read a book, or do a non-screen activity to give your eyes a true rest.

If you’re experiencing persistent symptoms of digital eye strain, it’s a good idea to have your eyes checked. Your prescription may need updating, or you might benefit from computer-specific eyewear. At Harvey & Lewis Opticians, our experienced eye doctors can evaluate your vision, assess how screen use may be affecting your eyes, and recommend the right solutions to keep you comfortable and focused.

Digital devices are here to stay, but that doesn’t mean your eyes have to suffer. With a few simple adjustments and regular eye care, you can reduce digital eye strain and protect your vision for the long run. Book your eye exam today at one of our convenient Connecticut locations and take the first step toward clearer, more comfortable vision.