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As more of us work from home and spend our days connecting with coworkers via Zoom (and, let’s be honest, scrolling social media between meetings), our eyes are working overtime — often without us realizing it. Digital eye strain, marked by tired eyes, headaches, and blurred vision, affects up to 70% of adults.
“Prolonged screen time can cause tired eyes, poor focus while reading, dry eyes, heavy lids, blurry vision, and neck strain,” says Ophthalmologist Joseph J. Pizzimenti, OD, FAAO. And this goes for anyone — those who wear glasses, contacts, or nothing at all. “These symptoms are associated with computer vision syndrome, which is caused by the strain on the eyes after prolonged use of a digital device.”
Too much screen time, especially late at night, can also mess with our sleep. Here’s how to give your eyes the digital break they deserve.
Scroll for 5 easy ways to avoid digital eye strain.
ShutterstockWear blue light glasses.
Blue light from digital screens can contribute to eye strain and fatigue. Wearing glasses designed to filter blue light helps reduce the long-term impact of screen time on your eye health. Our pick: Zenni Optical's EyeQLenz with Zenni ID Guard not only filters blue light for digital eye strain, it also blocks 100% UV, adapts to light for changing environments (like indoor to out), and disrupts near-infrared light to help limit unwanted tracking in public spaces, giving you more control over your biometric privacy.
Photo by George MiltonSet up an ideal work environment.
Start by checking in with your workspace — think ergonomic desk setup, plenty of natural light, and a comfy chair. Dr. Pizzimenti also recommends positioning your screen about 20 to 28 inches away, slightly below eye level, and angled to avoid glare from overhead lights or nearby windows.
Photo by Yan KrukauFollow the 20-20-20 rule.
Every 20 minutes, look at something 20 feet away for 20 seconds. "This gives the eyes and visual system a much-needed break and prevents fatigue," says Dr. Pizzimenti. And yes — your snack and bathroom runs definitely count.
Photo by Antoni Shkraba StudioAdjust the color temp on your screen settings.
Blue light from your screen can trick your brain into thinking it’s still daytime, which makes it harder to wind down at night. To help, reduce the amount of blue light your devices emit, especially if you’re working late. On a Mac, try switching to Night Shift mode for a warmer glow that’s easier on your eyes (and your sleep).
Photo by Karola G
Consider natural supplements.
“Blue light from screens and LEDs isn’t usually strong enough to damage your eyes, but prolonged exposure can definitely lead to digital eye strain,” says Dr. Pizzimenti, who is also a medical advisor for EyePromise. “Blue light from the sun, however, is intense enough to damage the delicate tissues of the eye, including the retina.”
To help naturally protect against the effects of blue light, Dr. Pizzimenti recommends supplements with antioxidants like zeaxanthin and lutein. (His picks: Screen Shield Pro and Screen Shield Teen.)
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