Screen time and tired eyes: what actually helps

If your eyes feel heavy by mid-afternoon, you’re not alone. Most of the people we see who work at screens describe the same thing: dryness, a dull ache and a slight blur when they look up. The good news is that small, boring habits make a real difference.

Why screens tire your eyes

Looking at something close for a long time keeps the focusing muscles inside your eyes working. You also tend to blink less while you concentrate, so the surface of your eye dries out faster.

Try the 20-20-20 habit

Every 20 minutes, look at something about 20 feet away for about 20 seconds. It gives your focusing muscles a short break. A timer or a sticky note on your monitor helps the habit stick.

Set up your screen

• Keep the screen about an arm’s length away

• Put the top of the screen at or slightly below eye level

• Match screen brightness to the room around you

• Make text bigger instead of leaning in

When to book an exam

If your eyes still feel strained, blur at the end of the day or you get frequent headaches, an up-to-date prescription, sometimes a dedicated pair for computer distance, may help. We’ll check at your next comprehensive exam.