Key takeaways:
Around half of computer users have eyestrain symptoms.
Eyestrain can be caused by focusing on any one task for too long without blinking, as well as looking at screens — like your computer and mobile phone — for long periods of time.
The best way to prevent eyestrain is to give your eyes a break while doing certain tasks.
Eyestrain is becoming increasingly common. Estimates suggest that it may affect more than 50% of people who use a computer. Technology isn’t the only cause, but the modern lifestyle of spending hours looking at screens doesn’t help.
If you’ve been dealing with tired, sore eyes or blurry vision, you may be wondering if there are ways to get rid of these symptoms. The short answer is: yes. And the best way to address eyestrain will depend on what’s causing it.
What is eyestrain?
Eyestrain is a general term that refers to tired eyes. This usually happens from using them without a break for too long or when focusing on a task too intensely without blinking.
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When you’re viewing something at a close range, the muscles in your eye contract to help you focus on what’s in front of you, according to optometrist Jeffrey Anshel, O.D. As long as you’re focusing on this close object, your eye muscles remain contracted instead of relaxing. Over time, this can lead to eyestrain and eye fatigue.
Signs of eyestrain
Eyestrain is usually a cluster of symptoms that may include some or all of the following:
Blurred vision
Eye redness
Watery eyes
Heavy and/or sore eyelids
Trouble keeping your eyes open
While it can be very uncomfortable and make it difficult to focus, eyestrain isn’t usually a permanent issue. And it doesn’t lead to more severe eye problems.
Causes of eyestrain
There are six main causes of eyestrain. In some cases, your symptoms may be caused by a number of these factors.
1. Staring at screens for too long
Digital technology use is one of the most common causes of eyestrain. Working on the computer all day, scrolling through your phone for several hours, and/or watching TV strains the eyes for a number of reasons:
You blink less when looking at screens, and blinking is an important way to moisturize your eyes.
Computers and phones are often positioned at the wrong angle, which can negatively affect your eyes and your posture.
The glare and reflection from screens can strain the eyes.
The brightness of your screen can cause eye fatigue.
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2. Reading without a break
Reading for a while without taking a break can also cause eyestrain. While screen brightness and glare don’t come into effect (unless you’re reading from an e-reader), looking at a book intensely for too long can be hard on your eyes. And symptoms can get worse for every 5 additional minutes spent reading.
3. Driving for a long time
When you drive, your eyes are constantly moving and scanning everything around you. This requires them to refocus often, which can lead to eyestrain. The glare from the sun or oncoming headlights can also contribute to it.
Having the air conditioning or heat blowing directly into your eyes while driving can also aggravate your symptoms.
4. Wearing the wrong eye prescription or having uncorrected vision
An outdated or wrong prescription can cause eyestrain and pain, since your eyes are working harder than they should be to see. This is also true if you need glasses and you don’t have a pair.
According to Anshel, your eye’s focusing ability starts to decline after age 10, and aging-related and reading problems typically start to show up in your 40s. Even if you’ve had perfect eyesight all your life, it’s possible that you need glasses now.
5. Overworking your eyes to see in dim light
You might have heard that reading in dim light is bad for your eyes. Luckily, it does not cause permanent eye damage. But it may lead to temporary problems, like eyestrain.
For example, low light can make it difficult for your eyes to focus and slow your blink rate. This, combined with squinting to try to see better, can dry out your eyes and lead to strain and discomfort.
6. Dealing with too much stress
Chronic stress can play a role in many ailments, including eyestrain. When you’re stressed, your body produces more cortisol and adrenaline, which lead to increased pressure in the eyes. Your pupils also dilate, allowing more light to enter your eyes.
Prolonged stress can lead to eyestrain as well as:
Blurred vision
Double vision
Who is most at risk for eyestrain?
People who look at a screen for 2 or more hours at a time have the highest risk of digital eyestrain. Those who have uncorrected vision or are wearing the wrong prescription are also more likely to develop symptoms.
How do you treat eyestrain?
Typically, treatment involves correcting the specific behaviors that caused eyestrain in the first place (more on that below).
If dry eyes are contributing to your eyestrain, eating more omega-3 fatty acids (or taking a supplement if your healthcare provider recommends it) may help. Research shows that the anti-inflammatory properties of omega-3 fatty acids can help improve tear evaporation — or how quickly your tears dry up between blinks. They’ve also been shown to reduce the severity of dry eyes.
Tips to prevent eyestrain
Get your eyes checked. Regular eye exams are always a good idea. Butif you think uncorrected (or improperly corrected) eyesight may be contributing to your eyestrain, it’s especially important to get an exam because you may need new glasses.
Blink more often. When looking at a screen, you blink about one-third of the normal rate, according to Anshel. He says that equates to about seven times a minute. The normal blink rate is 12 to 18 times per minute. Anshel also says that blinks tend to be incomplete when you’re on a screen. When you’re working on a computer or reading, try to make it a point to blink more.
Follow the 20-20-20 rule.The 20-20-20 rule was developed in the late 90s by Anshel to prevent eyestrain and fatigue when working on the computer. Every 20 minutes, look at an object that’s 20 feet away for 20 seconds.
Adjust the brightness. Your screen should never be the brightest light in the room. Instead, it should mimic the brightness of your surroundings as closely as possible.
Reduce glare. Cover your laptop and phone with anti-glare protective screens that can shield your eyes. Similarly, wearing sunglasses while driving or being outdoors in bright light can protect your eyes from UV light and reduce glare.
Give yourself a phone limit. In one study, researchers found that symptoms of eyestrain — tired, uncomfortable eyes and blurred vision — increased significantly after looking at a smartphone for 60 minutes. Set timers or make it a point to use your phone less in one sitting.
Run a humidifier. A dry environment can contribute to dry eyes, which can worsen eyestrain. Add some moisture to the air by running a humidifier in your home office or areas where you spend the most time looking at a screen.
Do eye exercises. Studies show that doing eye exercises regularly (often called eye yoga) can sometimes reduce the symptoms of eyestrain.
The bottom line
Eyestrain is becoming increasingly common as people spend more and more time looking at screens. While it doesn’t cause any permanent damage, it can significantly affect your quality of life. The best way to alleviate your symptoms is to take preventative measures, like checking your prescription and limiting your screen time.
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References
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