Digital Eye Strain: What It Is and How to Prevent It

Digital eye strain is becoming more common and pervasive in today's age of computers and technology. Yet, it still isn’t talked about nearly enough. Sometimes also known as computer vision syndrome (CVS), digital eye strain (DES) has been shown to cause eye issues, including symptoms of dry eye.¹ For those of us with chronic dry eye, this means a potential increase in the issues we already face. It’s important to be aware and take the steps to prevent it when possible.

What causes digital eye strain or computer vision syndrome?

Most of us look at screens often, whether it’s TVs, laptops or phone screens. When we do, our eyes strain much more than they would reading a book or magazine, for example. This can potentially lead to many different eye problems, including eye pain, blurred vision, dry eyes, fatigue, headaches, etc. According to studies, approximately 50 percent of computer users report having symptoms.²

Interestingly, when we look at screens, we blink about a third as much as we normally do, especially when looking at a laptop screen. Studies show that, on average, humans blink 15 times per minute. However, when looking at screens, we only blink 5 to 7 times per minute.³ Blinking helps keep our eyes moist, so this alone can cause symptoms of dry eye. Being mindful of this and blinking more consciously while using devices can be helpful in preventing or lessening symptoms.

What else can you do?

One way to prevent dry eye symptoms is to wear blue light blocking glasses since blue light can damage our eyes as well. Although I have a coating on my contact lenses, I still do my best to wear them when spending a lot of time on the computer. I feel it does help to some extent. I can tell my eyes don’t feel as strained as when I don’t wear them.

Another tip I have found helpful is the 20/20/20 rule. This means for every 20 minutes of looking at the screen, you look away at something 20 feet away for 20 seconds. It takes the eyes 20 seconds to relax, so this helps reduce the chance of symptoms and gives your eyes a break. It can be hard to remember to do this, so I find it helpful to set a timer when I’m using a screen for longer periods of time. Another option is using an eye care 20/20/20 app. The apps remind you to take the breaks.

Find what works for you

These are just a couple of the strategies I use in my daily life to prevent the worsening of dry eye symptoms due to digital eye strain. It’s important to find what works for you, and to ask your eye doctor for suggestions if needed. It is nearly impossible to stay away from screens altogether in this day and age, but we can at least implement other strategies for our well being and to preserve our eye health.

If you aren’t already aware of this issue, and haven’t tried any of these tips, give them a shot. You might just find your dry eye symptoms decrease, even if only by a small amount, and you might even save your eyes from more trouble down the road.
It’s worth a shot, in my eyes.