Digital Eye Strain | Chandler | Urban Optique & Eyecare

Too Much Screen Time?

There’s so much we can do with digital technology. Whether improving work efficiency or providing hours of entertainment, screens are integral to our daily lives. While there are countless benefits, there are also downsides—including digital eye strain.

Too much screen time can negatively impact your vision and lead to long-term eye problems if untreated. Take care of your eyes so you can get back to enjoying a balanced amount of screen time.

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What Is Digital Eye Strain?

Digital eye strain (also known as computer vision syndrome) is an eye problem related to how we use and view digital screens. It takes more effort for our eyes to focus on digital screens, from adjusting to bright flickers and rapid movement to squinting due to screen glare.

We typically use computers, phones, tablets, and digital devices up close and for long hours. As a result, our eyes must maintain the same close focal distance for long periods. Like maintaining a squat or pushup position, our eyes get tired when we don’t let them relax or switch distances.

We also blink differently when viewing digital screens. Instead of a complete blink–where the upper and lower eyelids fully close–we tend to perform incomplete blinks, so our eyes remain slightly open. As a result, the tear film (a layer of nourishing tears) cannot spread evenly across the eye, leading to dry eyes.

Going Beyond Your Exam

Digital eye strain can affect your eye comfort, vision, and posture. Common symptoms include:

Blurry vision
Dry eyes
Eye strain or fatigue
Neck & shoulder pain

Solutions for Digital Eye Strain

Completely and forever eliminating screen time is an impossible, unwanted ask. Instead, we can help you alleviate symptoms or reduce your recurrence risk. Dr. Simms can recommend or prescribe solutions based on your eye health, lifestyle, and vision needs.

You can also get started by practicing simple, effective at-home techniques for digital eye strain.

20-20-20 Rule

Too much digital screen time can exhaust your eyes, and giving them a break can give your eyes a chance to rest and recharge. Try the 20-20-20 rule:

Every 20 minutes, take (at least) a 20-second break
Focus on an object 20 feet away

Changing the focal distance (from close-computer work to a distant object) helps reset your eyes. Your eye muscles and focusing mechanisms shift, helping to relieve the strain of maintaining the same position during screen viewing.

Artificial Tears

Since we perform incomplete blinks and typically blink 66% less when viewing digital screens, dry eyes are a common symptom of digital eye strain. Artificial tears can add moisture and support the eye’s natural tear film.

Various eye drops are available over the counter, with and without preservatives. Unfortunately overusing eye drops with preservatives for long periods can have a counterproductive effect—contributing to eye discomfort. Therefore, talking to an optometrist about your at-home eye care can help ensure you’re treating your eyes safely.

Dr. Simms can discuss your options, so you receive appropriate dry eye support.

Ergonomics for the Eyes

In addition to how long you view your screen, how you view it can significantly affect your comfort. Adjust your screen time setup with ergonomics for the eyes:

Adjust lighting: Most screens have brightness settings to adapt to your environment, but you may need to turn on lights to help offset screen brightness.
Avoid glare: Glare can make your eyes work harder, increasing eye strain. Avoid screen glare by cleaning your screen regularly, trying an anti-glare screen filter, or repositioning away from reflective light sources.
View at arm’s length: Computer monitors should be about 25 inches from your eyes (or about arm’s length). Position phones, tablets, and handheld devices about 16–20 inches away.

Protect Your Eye Comfort

We want to help you feel good about your eyes, from effective vision care to comfortable eye health. Stop suffering from digital eye strain! Book an appointment, and we can discuss how to protect your eye comfort so you can stay focused on your day.

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