Signs of digital eye strain
- Tired, burning or watery eyes
- Dry, gritty feeling
- Headache at the end of the day
- Blurred vision when you look up from the screen
- Neck and shoulder pain
Set up your screen
- Keep the screen at arm's length (50 to 70 cm), with the top of the screen at or just below eye level.
- Hold your phone a little further away than feels natural, and increase the text size.
- Match screen brightness to the room. Avoid a bright window behind or in front of the screen.
- Turn on night mode in the evening.
Rest and blink
- Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
- Blink fully and often. Close your eyes for a few seconds now and then.
- Keep the air from the AC or fan away from your face.
The right lenses help
Even a small uncorrected power strains the eyes at the screen. Anti-glare lenses cut reflections, and blue-cut lenses with anti-glare are comfortable for long screen hours. After 40, ask about computer or progressive lenses for the screen distance.
Do
- Follow 20-20-20
- Keep the screen at arm's length
- Blink often
- Get your power checked
Don't
- Use the phone in a dark room
- Sit with a bright window behind the screen
- Ignore daily headaches
- Use eye drops without advice
Questions
Do blue-cut lenses really help?
They reduce glare and many people find long screen hours more comfortable. The biggest help still comes from the correct power, anti-glare coating and regular breaks.
Can screens damage my eyes permanently?
Screens cause strain and dryness, which go away with rest. In children, long near work and little outdoor time are linked with myopia (short sight) getting worse.
General information from the optometrists at LenzKare Optical & Eye Clinic, Arumbakkam, Chennai. It does not replace an eye examination. For sudden changes in vision, see an eye doctor the same day.