Reviewed by Jonathan Miu, B Optom / B Sci, Kellyville Optical
Digital eye strain is the tired, sore, dry or blurry feeling many people get after long periods looking at screens. It's usually caused by focusing up close for hours, blinking less, and using glasses that don't suit screen distances. It's common and usually temporary. Regular breaks, a good screen setup and the right glasses can make a big difference.
This guide explains the signs, why screens tire your eyes, what the research says about blue light glasses, and when it's worth having your eyes checked.
Digital eye strain at a glance
- What it is: eye discomfort and tiredness after long periods of screen use. It’s also called computer vision syndrome.
- Common symptoms: tired or sore eyes, headaches, blurry vision, dry or watery eyes, and neck or shoulder pain.
- Main causes: focusing close up for long stretches, blinking less often, screen glare, poor posture, and an out-of-date or unsuitable prescription.
- What helps most: the 20-20-20 rule, blinking fully, setting the screen at the right distance and height, and glasses suited to your screen work.
- Blue light glasses: current research suggests they probably make little difference to eye strain or sleep. The screen’s light isn’t usually what causes the problem.
- Is it harmful? It’s uncomfortable, but there’s no evidence it causes lasting damage to your eyes.
- When to get checked: if symptoms happen most days, don’t settle with breaks, or come with frequent headaches or blurred vision.
Frequently asked questions
The best current evidence says blue light glasses probably don’t reduce eye strain. A 2023 Cochrane review of 17 studies found they likely make little or no difference to eye strain from computer use. Eye strain mostly comes from focusing up close and blinking less, not from the screen’s light itself. Breaks and the right prescription usually help more.
The same 2023 Cochrane review found blue light glasses probably make little or no difference to sleep quality. If screens are affecting your sleep, putting devices away an hour before bed is a simpler first step. Many phones, tablets, computers and monitors also have a night mode setting, such as Night Shift on Apple devices or Night light on Windows, which reduces the blue light the screen gives off in the evening.
Yes, long periods of screen use can bring on tension headaches, often around the forehead and temples. They’re usually linked to eye strain, poor posture or glare, or to an uncorrected prescription that makes your eyes work harder. If you often get headaches after screen time, have your eyes checked.
The 20-20-20 rule is a simple habit for reducing eye strain: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. It relaxes the focusing muscles in your eyes and reminds you to blink. Setting a timer or a reminder app can help you stick to it.
They can. Even a small uncorrected prescription, or reading glasses that aren’t set for screen distance, makes your eyes work harder. Glasses made for your working distance, such as single vision lenses set for the computer or office lenses for desk work, often make screen time more comfortable.
Strain in one eye can happen if your eyes have different prescriptions, if one eye is drier, or if your screen sits off to one side. One painful or red eye, or sudden vision changes in one eye, can be a sign of something else, so see an optometrist promptly rather than assuming it’s eye strain.
No. There’s no evidence that digital eye strain causes lasting damage. Symptoms usually ease after a break or a good night’s sleep. If they keep coming back, it’s worth checking for an underlying cause such as dry eye or an out-of-date prescription.
Screens themselves don’t damage children’s eyes, but long periods of close-up focus and less time outdoors are linked to a higher risk of short-sightedness (myopia). Encourage regular breaks and plenty of outdoor time, and book regular eye tests. Read our guide to myopia in children
Kellyville Optical checks for the common causes of eye strain, such as an out-of-date prescription and dry eye, as part of a regular eye test. We’re at Shop 8, 90 Wrights Road, Kellyville NSW 2155, in Kellyville Village, a short drive from Rouse Hill, Castle Hill, Bella Vista and The Ponds. Book online or call (02) 8814 7450.
What are the symptoms of digital eye strain?
The most common symptoms of digital eye strain are tired, sore or burning eyes, headaches and blurry vision after screen use. Others include:
- Dry, gritty or watery eyes
- Trouble refocusing when you look up from the screen
- Sensitivity to glare or bright light
- Neck, shoulder or back pain from leaning in to see
Symptoms usually build through the day and ease after a break.
What causes digital eye strain?
Digital eye strain is mainly caused by holding your focus at a close distance for long periods, and by blinking less while you concentrate. Other factors make it worse:
- Blinking less: we blink less often when we’re concentrating, such as when using screens, so tears evaporate and eyes dry out. Read about dry eye.
- Constant close focus: the eye’s focusing muscles stay working the whole time you look at a screen.
- Glare and contrast: reflections, overly bright screens or dim rooms make your eyes work harder.
- Screen position: a screen that’s too close, too high or off to the side strains both eyes and neck.
- Uncorrected vision: a small prescription such as hyperopia (long-sightedness) and/or astigmatism, or the early need for reading glasses (from your 40s) adds extra effort.
How can I relieve eye strain from screens?
You can usually ease digital eye strain with a few simple changes to your habits and screen setup:
- Follow the 20-20-20 rule: every 20 minutes, look about 6 metres away for 20 seconds.
- Blink fully and often, especially when concentrating.
- Position your screen about an arm’s length away, with the top of the screen at or slightly below eye level.
- Reduce glare: match screen brightness to the room, and avoid windows directly behind or in front of the screen.
- Make text bigger so you don’t have to lean in.
- Use lubricating eye drops if your eyes feel dry. Ask your optometrist which type suits you.
- Get your eyes tested to make sure your prescription suits screen work.
Which glasses are best for computer work?
The best glasses for computer work are the ones set for the distance you actually work at. Your optical dispenser can help you choose:
- Single vision lenses for screen distance: clear, comfortable focus at about arm’s length. They suit people who spend long hours at one screen.
- Office or occupational lenses: these cover screen and desk distances in one lens, with a wider middle zone than standard progressives. They’re popular with people in their 40s and older.
- Progressive lenses: these work for all distances, but the screen zone is narrower, so some people prefer a separate pair for long computer days.
- Anti-reflective coating: cuts reflections from screens and overhead lights, which many people find more comfortable.
- Blue light filter coating: still available if you like the look or feel of it, but it isn’t expected to reduce eye strain on its own. About blue light filter lenses.
At Kellyville Optical, we often use Hoya’s VisuPro Flex office lenses for people who spend long days at a computer and desk.
When should I see an optometrist about eye strain?
See an optometrist if eye strain happens most days, doesn’t settle with breaks, or comes with frequent headaches or blurry vision. An eye test can find common causes such as an out-of-date prescription, astigmatism, dry eye, or the early need for reading glasses.
Seek prompt care for sudden vision changes, eye pain, a very red eye, or flashes and floaters. These aren’t typical of eye strain.
