Screen eye strain: what actually helps

Long days at a screen often leave eyes feeling tired, dry or slow to focus. This is sometimes called digital eye strain. It is uncomfortable, but for most people it eases with rest and a few changes to how they work.

Why screens tire your eyes

• You blink less. Concentrating on a screen tends to reduce how often you blink, so the eye surface dries out.
• Your focus is fixed. Holding focus at one close distance for hours is tiring.
• Glare and setup. Reflections, small text and a screen that is too close or too high add to the strain.

Habits that help

• Take regular breaks. The 20-20-20 rule is an easy reminder: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.
• Blink on purpose. A few full, slow blinks during each break.
• Set up the screen. Around arm's length away, with the top of the screen at or a little below eye level.
• Cut glare. Avoid a bright window directly behind or in front of the screen, and match screen brightness to the room.
• Make text bigger. If you lean in to read, increase the text size instead.
• Mind the air. Fans and air conditioning blowing at your face dry the eyes.

What about blue light glasses?

The American Academy of Ophthalmology does not recommend blue light glasses for eye strain, and says the blue light from screens has not been shown to damage the eyes. Breaks, blinking and a good setup are better places to start. Light from screens late in the evening may affect sleep for some people, which is a separate question.

When to get your eyes checked

• Strain or headaches that continue despite breaks
• Blurred vision that doesn't clear when you rest
• If your last eye test was more than a couple of years ago, or your glasses no longer feel right

If you want to see whether changes are helping, note your screen hours and how your eyes feel at the end of each day for two weeks. A simple record like this is easy to bring to your appointment.