Navigating the Hazards of Digital Eye Strain
In this fast-paced digital era, we often spend countless hours staring at screens—from computers and smartphones, to television screens and tablets. It’s hard to deny the amount of time we spend staring at these digital devices. While these cutting-edge technologies have become integral parts of our everyday lives, they also come with a hidden cost: digital eye strain.
What is Digital Eye Strain?
“Digital eye strain is a condition characterized by a range of eye discomfort and vision problems experienced during or after the prolonged use of digital devices such as a computer screen or tablet,” explains PIH Health Physician Chester Cheng. Symptoms include:
- Eyestrain
- Headaches
- Blurred vision
- Dry eyes
- Itchy eyes
- Neck and shoulder pain
What causes Digital Eye Strain?
- Blue Light Exposure. Digital devices emit high-energy blue light, which can cause eye strain and even disrupt your circadian rhythm or sleep-wake cycle. Too much exposure to blue light can signal your brain to wake up when it’s time to wind down.
- Screen and Glare Reflections. The glare and reflections coming off screens can often lead to visual discomfort, especially when exposed to these glares and reflections over long periods of time.
- Poor Ergonomics. Incorrect screen height and viewing angle and incorrect chair posture can all contribute to digital eye strain by amplifying your overall discomfort while working and during everyday screen use. When these are set up incorrectly, they can result in neck, shoulder, and back pain.
- Dry Eyes. Concentration while staring at screens can often lead to reduced blinking which results in dry eyes.
Digital Eye Strain Prevention and Management
“Digital eye strain can be avoided and managed,” says Dr. Cheng. Here is a list of best practices to build into daily routines at work and at home:
- Proper Lighting. Avoid eye strain by positioning your screen to avoid glare. Adjust your screen brightness and contrast to lower glare and reduce harsh reflections. You can also adjust the ambient lighting in the room so that your eyes aren’t strained.
- Create an Ergonomic Workspace. Create a comfortable environment by positioning your screen at eye level so that your eyes gaze slightly downward. Adjust your chair and desk for proper posture. It is also recommended to sit 18 to 25 inches away from your computer screen or about an arm’s length away.
- Follow the 20-20-20 Rule. Take a 20-second break every 20 minutes and look at something 20 feet away. Incorporating this into your everyday routine will help relax eye muscles and prevent strain. Place a reminder note near your screen to help you remember to take breaks!
- Blink Regularly. When we look at a digital device, our blink rate decreases. This causes the eyes to dry out and may lead to symptoms of eye irritation, redness, and blurry vision. Try to blink regularly so that your eyes can maintain moisture and prevent dryness and discomfort throughout the day.
- Utilize Artificial Tears. If you find that your eyes need more moisture, try nonprescription artificial tears to help relieve dryness. Talk to your optometrist about which eye drops may work best for you.
- Regular Eye Exams. It is important to schedule regular eye examinations to identify and address any vision problems early on. If you do not already see an eye care doctor and have been experiencing digital eye strain or any related symptoms, visit PIHHealth.org/Doctors to find one now.
As we continue to incorporate digital technology into every facet of our lives, it's crucial to be mindful of the impact technology can have on our eyes. By adopting healthy habits, creating an ergonomic workspace, and incorporating regular breaks, we can manage and minimize the risk of digital eye strain.
Visit PIHHealth.org/EyeCare for more information about PIH Health ophthalmologists and optometrists or to schedule an appointment at one our convenient eye care locations.
Chester C. Cheng OD
Dr. Cheng received his doctor of optometry degree from the Southern California Optometry in Fullerton, California. Dr. Cheng completed a residency with the Eye Care Associates of Nevada in Reno and Las Vegas, where he received special training in eye disease detection and treatment. He is certified in the use of diagnostic and therapeutic pharmaceutical agents for the treatment and management of ocular diseases including eye infections, eye allergies, glaucoma and dry eyes. He is also fluent in Mandarin.
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