Eye strain can be a frequent companion to modern life. It can make it challenging to work on your computer, study for exams, or scroll through your phone. When you have work to get done—or you simply want to relax—it can feel like the fatigue will never end.
Eye strain is temporary and typically disappears after you rest your eyes, usually within a few hours. However, in cases of chronic digital eye strain, symptoms can linger until you take preventive and corrective measures. If you’re unsure what’s causing your eye strain, your optometrist can examine your eyes and offer tips to help you see stress-free again.
What Is Eye Strain?
Eye strain, also called digital eye strain or computer vision syndrome, occurs when your eyes become fatigued from intense focus over an extended time. The primary culprit is digital devices like computers, smartphones, and tablets, which require sustained effort from the tiny muscles in our eyes responsible for focusing.
When these muscles work overtime to maintain a clear image, fatigue sets in. This process is common for anyone spending hours looking at a screen held close to the face. Interestingly, even those with no prior vision issues can still experience eye strain, as its causes often boil down to how we engage with digital devices, rather than an underlying condition.
Common Symptoms of Eye Strain
Eye strain doesn’t sneak up quietly. Symptoms are often uncomfortable, though rarely severe enough to warrant emergency medical attention. Knowing what to watch for can help you recognize early signs and give your eyes the relief they need. Common symptoms include:
- Blurry or double vision
- Tired eyes
- Dry, scratchy, or sore eyes
- Redness
- Headaches after prolonged screen use
Eye strain can also lead to non-visual symptoms, like headaches, tight shoulders, and a stiff neck.
Can Eye Strain Permanently Damage Your Eyes?
The good news is that eye strain is unlikely to cause permanent damage to your eyes. While it can be frustrating and disrupt your day, the effects are usually temporary. However, chronic eye strain that goes ignored could impact your overall quality of life, making daily tasks feel harder and more draining.
Adopting good habits and making environmental adjustments are often enough to stop eye strain before severe discomfort sets in.
How to Prevent Digital Eye Strain
Unfortunately, modern life makes avoiding digital devices nearly impossible. Whether for work, school, or entertainment, screens remain integral to our daily lives. Treating digital eye strain largely revolves around manipulating your environment to support your eyes. Here are some steps to protect your eyes and keep discomfort at bay:
Take Regular Breaks
Long hours with digital screens can fatigue your eyes quickly. Think of it like running a long distance; it might not be much at first, but you’ll start to feel it after going the distance. Prevention methods may be used to combat this; try the 20-20-20 rule. Every 20-40 minutes, take 20 seconds to look 20 feet away. This task rests the little muscles responsible for focusing at the computer distance.
Although recommended, taking breaks so regularly can be disruptive in some professions. A similar effect can be simulated by wearing an appropriate strength reading prescription.
Optimize Your Environment
Your workspace or living area can play a big role in reducing eye strain. Adjust your workplace lighting to minimize glare, dim the lights while watching TV, and ensure your digital screens’ brightness matches your surroundings. Although blue light from screens is not considered to increase the risk of pathology, it is commonly found to induce eyestrain and can be adjusted in your computer settings. If possible, avoid having a window behind your computer.
Check Your Screen Placement
Ergonomics has a role in eyestrain as well. Ideally, the centre of the computer screen should be about 4-5 inches below eye level, and about 20-28 inches away from your face (about an arm’s length). This setup allows your eyes to focus naturally without overexertion, and prevents unnecessary exposure compared to a posture of looking upward.
Optimize Your Eye Health
Dry eye is often closely connected to eye strain. Blinking is significantly reduced when focusing on screen work. This increases the impact of exposure on dehydrating the eyes. Being intentional about blinking and adding a humidifier to your space can alleviate discomfort and the appearance of redness. Similarly, preservative-free artificial tears can be a helpful tool.
Could Underlying Conditions Be Making Strain Worse?
Sometimes, underlying issues can magnify the discomfort of digital eye strain. While eye strain itself doesn’t cause these conditions, they can work in tandem to aggravate symptoms.
These symptoms include:
Dry Eye Disease
Dry eye and eye strain have a lot in common—redness, irritation, watery eyes—you name it. Spending too much time staring at screens can make things worse. This is because focusing on a screen causes us to blink much less than usual. Simply reminding yourself to blink or taking steps like using moisturizing eye drops is important during long work days.
Uncorrected Refractive Errors
Vision issues such as nearsightedness, farsightedness, or astigmatism can sometimes go undiagnosed. Attempting to focus on digital screens without correcting these errors can double the workload on your eyes, leading to faster and more pronounced strain. Your optometrist can identify and address any refractive errors you may have during a comprehensive eye exam.
Keep Your Eyes Fresh & Pain-Free
Digital eye strain may be a common side effect of our screen-filled lives, but it doesn’t have to slow you down. By incorporating small changes, like taking breaks and adjusting your workspace, you can protect your eyes and carry on with your day comfortably.
If eye strain persists or becomes a regular concern, it might be time for a professional check-up. Book a visit with Tutt Street Optometry today and discover how our personalized care can leave your eyes feeling fresh. Schedule your appointment now and see the difference for yourself!
