When IBM introduced its first personal computer in 1981, nobody back then could have imagined that a few decades later, millions of people would spend most of their waking hours staring at glowing screens. Fast forward to today; laptops, phones, tablets, and monitors have become unavoidable. And with them has come a new modern health problem: digital eye strain. If you’ve ever ended a long workday with sore/burning eyes, a dull or tension headache, or a stiff neck, you’re not alone. What you’re feeling might be a condition known as digital eye strain or computer vision syndrome. 

Digital eye strain also shows up as tired eyes, blurred vision, and sometimes even neck or shoulder pain. For many, dry eyes are the most frustrating sign. Research from the American Academy of Ophthalmology (AAO) shows that while you normally blink around 15 times per minute, that number drops to as low as 5 to 10 times when you’re focused on a screen. Less blinking means less natural moisture for your eyes, leaving them irritated and uncomfortable. 

The good news is you don’t have to live with it. Small, intentional changes can protect your eyes and keep you comfortable throughout your workday. Here’s how. 

Give Your Eyes a Break from Contacts 

Contacts are convenient, but they also limit oxygen supply to the eye and increase dryness, especially during screen-heavy days. And if you wear contact lenses, your eyes may already be at a disadvantage. The AAO advises alternating with glasses during long computer days to give your eyes a chance to breathe. Special moisture-retaining lenses are available for those who need them, but the simplest option is to swap in your glasses for part of the day. 

Keep Your Distance from the Screen 

Just as your legs tire when you hold a squat too long, your eye muscles fatigue when the screen is too close. The American Academy of Ophthalmology recommends sitting about 25 inches away, or roughly an arm’s length. Sitting closer forces your eye muscles to work harder, the same way lifting a heavy bag strains your arms. 

If you notice yourself leaning in, pause and adjust. You can even set a reminder on your phone to check your posture until it becomes a habit. Protecting your vision often starts with something as simple as where you sit. 

Keep Artificial Tears Within Reach 

Dryness is one of the most common complaints from screen users. Artificial tears can help replenish lost moisture and soothe irritation. They’re safe to use before and during computer time, according to Dr. Movsisyan. But be careful avoid “redness relief” drops. They constrict blood vessels for a quick fix, but often cause a rebound effect that leaves your eyes redder afterward. Stick to plain lubricating drops instead. 

Add Moisture to the Air Around You 

If your environment is dry, your eyes may dry out faster too. Dry air is tough on your eyes. If you’ve ever been in a heated room during winter or an office with blasting air conditioning, you know how quickly your eyes can feel irritated. A small humidifier on your desk can make a big difference by adding moisture back into the air and reducing tear evaporation. 

It’s a small investment, but it can be a game-changer for anyone battling dry eyes during screen-heavy days. 

Tame the Glare Before It Tames You 

Glare makes it harder for your eyes to focus, which increases strain. Adjust your screen angle so it sits slightly below eye level and away from direct light sources. Overhead lights and windows are common culprits. If adjusting the environment isn’t possible, consider an anti-glare screen filter widely available at office supply stores. Even small changes, like using blinds or softer bulbs, can ease the burden on your eyes. 

Simple fixes can help: adjust your screen angle, use blinds to block sunlight, or choose lower-wattage bulbs in your workspace. If those aren’t enough, consider an anti-glare screen filter, which you can find online or at most office supply stores. Positioning your monitor slightly below eye level also helps reduce strain and dryness. 

Balance Brightness and Contrast 

When your screen is much brighter or darker than the room around you, your eyes are forced to constantly adapt. This leads to fatigue. Try to match your screen brightness to your surroundings and increase contrast to make text easier to read. The goal is harmony between your environment and your display, so your eyes aren’t working overtime. 

Follow the 20-20-20 Rule 

Your eyes, like any muscle, get tired if they work without rest. The 20-20-20 rule is a simple but powerful way to give them a break. Every 20 minutes, look at something at least 20 feet away for 20 seconds. 

As Dr. Vivian Shibayama from UCLA Health explains, “Focusing at a short distance for a long period is work for your eye muscles. You can do it, but it’s tiring to keep it up all day.” 

Blinking during this pause is just as important. Blinking spreads tears across the surface of your eyes, restoring the moisture you lose while staring at a screen. 

When it’s Time to See a Doctor 

If you’ve tried these changes and still find yourself struggling at the end of the day, it may be time to visit an eye doctor. There are more advanced solutions, such as special contact lenses designed to retain moisture or prescription eye drops. 

Remember, your brain may feel tired after a long day of work, but your eyes don’t have to. Protecting them today means more comfort, less strain, and healthier vision in the years to come.