The short answer: take regular breaks to look into the distance (the 20-20-20 rule), blink fully, sit about an arm's length from the screen with it slightly below eye level, and cut glare. If discomfort keeps coming back, see an eye care professional.
Why screens tire your eyes
Looking at something close for a long time keeps your focusing muscles working, and people blink much less while they concentrate on a screen. Fewer blinks can leave the eye surface feeling dry and gritty. Glare, a screen that's too bright or too dim, and an uncomfortable posture add to it. Eye care organisations call this digital eye strain or computer vision syndrome.
The American Academy of Ophthalmology says there's no scientific evidence that the light from computer screens damages the eyes. The discomfort comes from how we use screens, such as blinking less, and it usually eases with rest. Symptoms that don't ease, or that come with changes in your vision, are worth getting checked.
Take real breaks: the 20-20-20 rule
Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. After about two hours of continuous screen work, the American Optometric Association suggests resting your eyes for 15 minutes. The free screen break timer reminds you.
Blink on purpose
During a break, blink fully a few times. If your eyes often feel dry, ask your eye doctor or pharmacist whether lubricating eye drops are right for you.
Set up your screen
- Sit about an arm's length from the screen: roughly 20 to 28 inches (50 to 70 cm).
- Place the screen a little below eye level, so you look slightly down at it.
- Reduce glare from overhead lights and windows: move lamps or the screen, close a blind, or use a matte screen filter.
- Match screen brightness to the room, and make text big enough to read without leaning in.
What about blue light glasses?
The American Academy of Ophthalmology does not recommend blue light blocking glasses, and says studies found they don't improve digital eye strain. Blue light in the evening can affect sleep, so night mode may help some people wind down. That's about sleep, not eye health.
Keep a short record
If your eyes bother you often, note when: the time of day, how long you'd been on screens, how you slept. A few days of notes can show a pattern and give your eye doctor something concrete. The eye tracking journal takes about 20 seconds a day.
When to see an eye care professional
- Discomfort that doesn't ease after breaks and rest.
- Blurry vision that doesn't clear when you blink, or frequent headaches.
- You haven't had an eye test in a while, or your glasses prescription might be out of date.
Sources
- American Academy of Ophthalmology: Are blue light-blocking glasses worth it?
- American Optometric Association: Computer vision syndrome (digital eye strain)
- EyeWiki (American Academy of Ophthalmology): Computer vision syndrome
- American Academy of Ophthalmology: Computers, digital devices and eye strain
General information about habits and record keeping, not medical advice. If something about your eyes worries you, see an eye care professional. Last reviewed 14 October 2026.