In today’s world, looking at screens is a normal part of life for work, school, and staying connected. From computers and tablets to smartphones, our eyes are working hard all day long. If you’ve ever felt that tired, gritty feeling in your eyes after a long day, you know the discomfort that can come from extended screen time, which can share symptoms with conditions like dry eye.
You can protect your eyes from computer screens by making simple adjustments to your workspace, building healthy screen habits, and scheduling regular comprehensive eye exams. These proactive steps work together to help you feel more comfortable while you use your digital devices.
Know the Signs of Digital Eye Strain
If your eyes feel tired or uncomfortable after looking at a screen, you’re not alone. This discomfort is often called digital eye strain or computer vision syndrome. It can happen when you focus on a digital screen for long periods.
Common Symptoms Include
- Tired, aching, or sore eyes
- Headaches
- Blurred or double vision
- Dry, watery, or scratchy eyes
- Increased sensitivity to light
You can learn more about managing these symptoms on our eye strain page.
Adjust Your Workspace and Screen Setup
A few small changes to your environment can make a big difference in how your eyes feel. Your goal is to reduce glare and make your screen as comfortable to view as possible. Taking a moment to set up your desk correctly can support your eye comfort for hours.
Position Your Screen Correctly
Place your computer screen about 20–25 inches away from your face—or about an arm’s length. The top of the screen should be at or just below your eye level. This positioning helps your neck and eyes maintain a more natural posture.
Control the Lighting and Reduce Glare
Try to position your screen so that light from windows or overhead lights doesn’t create a glare. You can close blinds or use lower-wattage bulbs to help soften the room’s lighting. A comfortable lighting balance is key to reducing strain.
Consider an Anti-Glare Screen Filter
If you can’t change the lighting around you, an anti-glare filter that fits over your screen can help. These filters cut down on reflections from light sources. This can help improve the clarity and comfort of your screen view.
Build Healthy Screen Habits
How you use your screens matters just as much as your setup. Being mindful of your habits can help give your eyes the breaks they need throughout the day. These simple routines are easy to adopt and can support your long-term eye health.
Follow the 20-20-20 Rule
This is an easy one to remember—every 20 minutes, take a 20-second break to look at something at least 20 feet away. The 20-20-20 rule helps your eye muscles relax. Think of it as a quick stretch for your eyes.
Remember to Blink
We tend to blink less when we stare at screens, which can lead to dry eyes. Make a conscious effort to blink more often to keep your eyes moist and refreshed. Blinking is your eye’s natural way of cleaning and lubricating itself.
What About Blue Light Glasses?
You may have heard about glasses designed to filter blue light from digital screens. These lenses have a special coating that reduces the amount of a certain type of light from reaching your eyes. Many people find them to be a helpful tool for daily screen use.
How They May Help
By filtering a portion of the blue light that reaches your eyes, these glasses can make screen time feel easier on your eyes. It’s a simple tool some people use for added comfort. This may be particularly helpful when you use screens in the evening.
Talk to Your Eye Doctor
There are many options available when it comes to specialized lenses and coatings. A chat with your optometrist can help you decide if they are a good fit for you and your lifestyle. We can discuss what you do each day and find a solution that works for you.
The Role of a Comprehensive Eye Exam
Protecting your eyes isn’t just about what you do at your desk. Regular eye exams are a proactive way to care for your vision and overall eye health. This is especially true when you spend a lot of time on screens.
A Check for Overall Eye Health
An eye exam does more than just update your prescription. It allows your eye doctor to check for signs of dry eye, eye muscle strain, and other conditions that screen use can affect. We can also address any changes you’ve noticed in your vision.
Get a Custom Solution
A conversation with your eye doctor in Longview can help you find solutions tailored to your digital life. We can discuss everything from specialized lens coatings to personalized advice. Our goal is to address your unique vision needs.At Eyecare for East Texas, we believe in building relationships to help you and your family see clearly and comfortably. If you’re experiencing eye strain or just want to be proactive about your vision, we’re here to help. Schedule your appointment with us today.
