Screens play an increasingly large role in our lives today – whether it’s working on laptops and desktops, using a smartphone or tablet, watching television or playing computer games. But did you know that screens can also have a significant impact on your eyes?

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A review in the Journal of Clinical Ophthalmology and Research covers a breadth of research into the known effects – including a study showing blink rates can decrease by up to half when focusing on a screen. Blinking renews and spreads the tear film on your eyes, helping to keep them hydrated and protected. As a result, prolonged exposure to screens can lead to symptoms such as:

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• eye strain

• tired, sore eyes

• blurred or double vision

• dry, irritated, or itchy eyes

• watery eyes

• headaches

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When caused by screen time, these symptoms are often collectively referred to as computer vision syndrome (CVS), or ‘digital eye strain’. However, avoiding screens entirely may not be realistic or even possible depending on your lifestyle. If you use screens often, follow our tips to minimise their effect on your eyes.

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How to prevent screen eyes 

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Attend eye tests regularly

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Eye tests not only monitor any changes in your vision, they’re also vital for checking the general health of your eyes.

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If you regularly use computers or screens, let your optometrist know. They’ll be able to give you tailored advice – whether that’s making sure your prescription is appropriate for extended periods of screen time, or recommending computer glasses to reduce strain on your eyes.

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Have a break

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One of the best things you can do to reduce the impact of screen time is to give your eyes a rest – but this doesn’t need to take up a lot of time.

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Use the ‘20-20-20’ rule: every 20 minutes, look at something 20 feet away for 20 seconds. Doing so gives your eyes relief from your screen and allows the surrounding muscles to relax.

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Check your screen set up

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If you spend a lot of time in front of the computer, consider applying an anti-glare filter to your screen. This can help reduce the amount of blue light emitted and minimise computer eye strain.

It’s also worth taking stock of the equipment you’re using. CRT (cathode ray tube) monitors are prone to screen flicker, which make your eyes work harder to process the information. An LCD (liquid crystal display) tends to result in less eye fatigue, as their displays are more consistent and less intense on the eyes.

 

Make use of device settings

 

Blue light emitted from smartphones and tablets can tire out your eyes and impact your sleep quality. Use a moderate brightness on your device – too low or high can put unnecessary stress on your eyes – and try to avoid using screens before bed time. 

Some devices have built-in settings that soften the light and shift to ‘night mode’ as it gets dark. Refer to the manual or search online to see if this is available to you. If not, there are lots of free apps you can download on smartphone, tablet and even desktop to achieve the same effect.

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Treating eyes affected by screens

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If your eyes are struggling and feeling dry, a humidifier may help. By adding moisture to the air, your tear film evaporates slower and keeps your eyes more hydrated. Humidifiers are available in lots of different shapes and sizes – from desktop USB models to larger, freestanding versions. 

When concentrating on screens, many of us don’t blink properly. ‘Incomplete blinking’ is where our eyes don’t fully close, meaning they don’t benefit from tear film replenishment. Blinking exercises are a great way to help relax your eye muscles and ensure your eyes stay comfortable and moist.  

Eye drops and sprays can also provide fast relief for eyes affected by screen time. Try products that specifically address dry eyes, irritated eyes, or tired eyes and use according to pack instructions. If your symptoms persist, make an appointment with your doctor or optometrist to rule out any underlying issues.