7 Tips to Reduce the Symptoms of Computer Vision Syndrome

How to Reduce Computer Vision Syndrome – or Digital Eye Strain – and Protect Your Vision

If you spend long hours staring at a computer screen, tablet, or smartphone, you may have noticed symptoms like dry eyes, blurred vision, headaches, or even neck and shoulder pain. These are all signs of computer vision syndrome (CVS), also known as digital eye strain—a condition that affects many people who rely on digital devices for work, school, or entertainment.

In today’s digital age, it’s common to spend seven or more hours a day looking at screens. While digital eye strain doesn’t typically cause permanent damage, it can make daily activities uncomfortable and tiring. The good news is that there are simple ways to reduce strain and keep your eyes healthy.

7 Tips to Reduce Digital Eye Strain

1. Position Your Screen for Optimal Comfort
   The way you set up your screen has a big impact on eye strain. Keep your monitor about an arm’s length away (roughly 50-70 cm from your eyes) and slightly below eye level (about 10-20 degrees). This helps reduce strain and ensures your eyelids remain slightly lowered, keeping your eyes hydrated.
2. Adjust Room Lighting to Match Your Screen
   Bright screens in dimly lit rooms—or dim screens in bright rooms—force your eyes to work harder. Make sure your screen’s brightness matches the room’s ambient light. Many devices have an automatic brightness adjustment feature that can help maintain a comfortable balance.
3. Reduce Glare and Reflections
   Glare from overhead lights or sunlight streaming through a window can contribute to eye strain. To minimize glare:
   • Position your screen away from direct light sources
   • Use curtains or blinds to control natural light
   • Consider using an anti-glare screen protector
4. Upgrade Your Screen If Needed
   If you’re still using an old cathode ray tube (CRT) monitor, it may be time for an upgrade. CRT screens can flicker, which significantly contributes to eye strain. Modern LED screens with high refresh rates (at least 75 Hz) and anti-glare coatings provide a much more comfortable viewing experience.
5. Remember to Blink More Often
   Blinking helps keep your eyes moist by spreading tears evenly over the surface of your eye. Normally, people blink 12 to 15 times per minute, but when using screens, that number can drop to as low as 5 times per minute.
   • Consciously remind yourself to blink more often
   • If your eyes still feel dry, consider using lubricating eye drops
6. Follow the 20-20-20 Rule
   One of the best ways to relieve eye fatigue is to follow the 20-20-20 rule:
   • Every 20 minutes,
   • Look at something at least 20 feet away,
   • For at least 20 seconds.
   This helps relax the eye muscles and prevents over-focusing on screens for prolonged periods.
7. Schedule Regular Eye Exams
   Digital eye strain can be made worse by uncorrected vision problems like nearsightedness, farsightedness, or astigmatism. If you wear glasses or contacts, an outdated prescription can increase eye strain. An annual eye exam allows your optometrist to:
   • Ensure your prescription is up to date
   • Detect underlying vision issues
   • Recommend special blue-light filtering lenses or anti-glare coatings that may help reduce screen-related strain

Visit an Optometrist for Personalized Eye Care to Combat Computer Vision Syndrome!

If you experience persistent eye discomfort, blurry vision, or headaches after prolonged screen use, it’s time to visit an eye doctor. At Optometrists’ Clinic Inc., we offer comprehensive eye exams to assess your vision health and find solutions tailored to your needs.

Don’t let digital eye strain interfere with your daily activities. Schedule an appointment today at one of our five locations and give your eyes the care they deserve.