Do your eyes feel dry and tired after a full day of computer work? Maybe your vision blurs after hours of reading, or your eyes ache after a long drive.
If you spend extended periods focusing on screens, books, or the road ahead, you’ve likely struggled with eye strain and fatigue. The good news is that a few simple adjustments to your daily routine can make a significant difference in how your eyes feel.
Keep reading to learn what causes eye strain, recognize its symptoms, and discover six practical strategies to keep your eyes comfortable throughout your day.
What is Eye Strain?
Eye strain isn’t an official medical diagnosis. Instead, the term describes a collection of uncomfortable symptoms that develop when you focus intensely on a task for extended periods without breaks.
When you concentrate on close work, such as reading small print, doing detailed needlework, or staring at a digital screen, your eye muscles work continuously to maintain focus. Over time, this sustained effort can lead to discomfort.
Digital eye strain, also called computer vision syndrome, has become increasingly common as more people spend their workdays in front of screens. One major factor contributing to this condition is our tendency to blink less frequently when looking at digital displays. Reduced blinking means your eyes don’t get the moisture they need, leading to dryness and irritation.
While uncomfortable, these symptoms don’t cause permanent damage to your vision. Taking regular breaks and making small environmental changes typically provide relief. Here are six tips that can help you prevent eye strain and fatigue:
1. Follow the 20-20-20 Rule
The 20-20-20 rule offers a simple way to give your eyes regular rest periods. Every 20 minutes, look away from your close-up task and focus on something at least 20 feet away for at least 20 seconds.
This practice allows your eye muscles to relax and refocus, breaking the cycle of continuous strain. The technique works for any close-up activity, from computer work to reading to crafting.
2. Keep Your Eyes Moist
Remembering to blink sounds obvious, but you naturally blink less often when reading or viewing screens. Conscious blinking helps spread tears across your eyes, keeping them lubricated.
Keep a bottle of artificial tears at your desk and use them during extended computer sessions or long drives. If you wear contact lenses while working at a computer, consider switching to eyeglasses or using comfort drops designed for contact lens wearers. A humidifier in your workspace or home during the winter months can also help prevent dryness.
3. Create an Eye-Friendly Workspace
The way you arrange your workspace has a substantial impact on eye comfort. Position your computer screen 20 to 26 inches from your face, with the center of the screen slightly below eye level. This positioning reduces strain on your eye muscles and neck.
Face your screen away from windows and overhead lights to minimize glare, or use a matte screen filter if glare is unavoidable. Adjust your screen brightness to match your room lighting rather than having one much brighter than the other.
Increasing the contrast on your screen can also reduce strain. Sit in a comfortable chair that supports good posture with your feet flat on the floor and your arms supported.
4. Ensure Proper Lighting
Poor lighting forces your eyes to work harder, accelerating fatigue. Room lighting should be roughly the same brightness as your screen to reduce the contrast your eyes constantly have to adjust to.
If you’re reading from printed materials, ensure adequate lighting without creating glare on the page. When driving during the day, polarized sunglasses significantly reduce glare and help keep your eyes comfortable on long trips.
5. Keep Screens and Eyeglasses Clean
Dust, smudges, and fingerprints on your digital screens or eyeglasses force your eyes to work harder to see clearly through the obstructions. Make cleaning your screens and lenses part of your regular routine. Clean screens provide clearer images that require less effort to view, reducing unnecessary strain on your eyes throughout the day.
6. Keep Your Prescription Updated
An incorrect prescription for eyeglasses or contact lenses causes blurriness that worsens eye strain as your eyes struggle to compensate. If you’re squinting to see clearly or experiencing frequent eye discomfort, your prescription may need updating.
The eye care specialists at The Omaha and Lincoln Eye and Laser Center can evaluate whether your current prescription still meets your needs during a comprehensive eye exam. For people who spend significant time at computers, prescription computer glasses designed specifically for the typical screen viewing distance of 20 to 26 inches can provide more comfortable vision than regular glasses or bifocals.
When to See an Eye Doctor
If you continue experiencing eye strain and fatigue after implementing these adjustments, a comprehensive eye examination can identify underlying issues. Your eye doctor will check for dry eye, examine your eye muscles for any coordination problems, and determine whether you need a new prescription. At your appointment, describe your symptoms in detail, including when they occur and how long they last.
The ophthalmologists and optometrists at The Omaha and Lincoln Eye and Laser Center have extensive experience evaluating and treating eye strain and related conditions. They can assess whether your symptoms stem from simple environmental factors or indicate a condition requiring treatment. Regular eye exams help catch vision changes early, ensuring your prescription stays current and your eyes remain healthy.
Schedule Your Eye Exam Today
Eye strain is a common problem in our increasingly screen-focused world, but it’s also manageable. Simple changes to your work habits, environment, and eye care routine can substantially reduce discomfort.
Start by implementing one or two of these strategies and gradually incorporate others as they become habits. Your eyes work hard for you every day, and taking care of them pays off in comfort and productivity.
If you’re experiencing persistent eye strain or discomfort despite these preventive measures, schedule a comprehensive eye exam at The Omaha and Lincoln Eye and Laser Center in Omaha and Lincoln, NE, today!
