What is Eye Strain & How Can I Relieve It?

Technology is playing a big part in helping us to stay healthy. From using the latest wearable fitness technology to using apps to track your diet, there are many ways in which technology can have a positive effect on your well-being.

However, the impact of technology on the nation’s health is not always positive. Overuse of technology has been linked with symptoms of eye strain. Just think about how many hours you spend watching TV or on social media when you could be out enjoying other things.

What is Eye Strain?

Eye strain, or asthenopia, can be caused by excessive screen use, poor lighting, intense focus on small text, or unbroken stretches of reading and studying. It’s commonly experienced as:

• Headaches and blurred vision
• Sore, dry, itchy or burning eyes
• Increased light sensitivity
• Neck, shoulder or back discomfort
• Difficulty concentrating or focusing clearly

Professor Clare O’Donnell expands on how modern lifestyles are placing our eyes under more pressure than ever before: “Artificial blue light created by screens and focused work without breaks contributes to eye strain. And because blue light is high-energy visible light, it can also affect our body’s circadian rhythm, disturbing the natural sleep-wake cycle.”

The Rise of Digital Eye Strain in Young People

In today’s world of constant connectivity, young people are spending more time than ever in front of screens, particularly during exam season. Online learning, digital revision tools and long study sessions mean that students are increasingly reliant on screens to prepare, revise and learn. While these tools offer flexibility and access to resources, they also come with a hidden cost: digital eye strain.

Professor Clare O’Donnell emphasises the growing prevalence of this condition, particularly with the rise in screen-based learning: “Dry eyes can be a sign of Computer Vision Syndrome, now recognised as a valid eye condition. When we concentrate on screens, we may blink as little as three or four times a minute instead of the usual 20. This causes the eyes to dry out, leading to discomfort and blurry vision.”

Signs that a student may be struggling with eye strain include brow pain, dry or irritated eyes, headaches and difficulty concentrating. Left unchecked, these symptoms can have a real impact on well-being and exam performance.

Parents can support healthy screen use by encouraging regular breaks, setting up good lighting and ergonomics, and ensuring annual eye exams are booked in. Even small adjustments to study habits can make a lasting difference to young eyes.

Can Eye Strain Cause Floaters?

Eyestrain and floaters are different eye conditions, and although eyestrain can cause headaches, pain, and a range of other visual symptoms, it does not cause floaters.

Eye strain doesn’t cause floaters, but it can make them seem more noticeable. If you’re staring at a bright screen or reading, and your eyes are strained, you might be aware of floaters that you wouldn’t normally pay attention to. If your floaters are new, suddenly increase in number, or if you see flashes of light or a curtain veil over your vision, you should see an eye specialist in an emergency, as this could be a sign of a serious problem, such as retinal detachment.

Does Presbyopia Cause Eye Strain?

Presbyopia is a natural part of ageing that affects the eye’s ability to focus on nearby objects. As the lens gradually loses its flexibility, close-up tasks like reading, sewing, or using a smartphone become more difficult. This can lead to symptoms of eye strain, including tired eyes, blurred vision, and even headaches, particularly during extended periods of near work.

As the eye’s ciliary muscles work harder to compensate for reduced focusing ability, this additional effort can become uncomfortable or even painful. People with presbyopia often try to ease the strain by holding reading material at arm’s length or squinting to bring text into clearer focus.

Digital devices can further exacerbate these symptoms. As screens require sustained near vision, presbyopes may struggle to use them comfortably without corrective lenses. Several factors make screen use particularly challenging.

Long-term Demand on Near Vision:

Digital devices are generally used at close range, putting greater demands on the focusing of the eyes. Particularly, for the presbyopic, focusing can be more difficult anyway, so this increases eye strain.

Reduced Blinking:

During screenwork, we blink much less than usual. This can cause or exacerbate dry eye symptoms. Presbyopia and dry eye can compound the effects of eye strain.

Small Text and Poor Screen Position:

Small typefaces and poor screen position will increase demand for near vision and require more effort by people with presbyopia to see or work with digital devices.

How to Relieve & Avoid Eye Strain

Whilst eyestrain is common, there are a handful of simple measures you can take to avoid eye strain from screens. Following our key tips to avoid eye strain will help elevate the physical side effects it may cause. However, if you’re experiencing prolonged eyestrain or eye irritation, it could be a sign of something more serious, therefore, you should seek advice from your doctor.

Limit Your Exposure

If you are working in an office job that requires the use of a digital screen, ensure you limit screen time and take frequent breaks.

Follow the 20-20-20 rule

Optometrists recommend following the 20-20-20 rule. This involves resting your eyes by looking at something at least 20 feet away for 20 seconds every 20 minutes. It’s a great way of giving your eyes a break (only around 43% of adults follow this advice).

Alter Your Monitor’s Settings

Changing your computer’s brightness and contrast settings could help to reduce the strain on your eyes. Have a look at the settings and see if you can find an option which makes it easier for you to focus.

Altering your monitor settings to reduce blue light can also help minimise eye strain.

Assess your workspace

As well as making sure your computer is set up correctly, you should also look at the setup of your wider workspace, including making sure that your computer is at the correct height and distance from your chair and that you’ve got good posture. This can help reduce eye strain and fatigue. Many workplaces have a nominated health and safety officer who can help to check this with you, so don’t be afraid to ask for help.

Clean your screen

Anything you can do to reduce the effort your eyes have to make to focus could make a difference – even something as simple as cleaning your screen.

Blink more

When staring at a screen, you tend not to blink as much as you would in natural light. When you’re working at a computer, try and remember to blink sometimes to avoid your eyes getting too dry.

Blinking also moistens and refreshes the eyes, which helps keep eye strain at bay.

Make the most of your breaks

If possible, try to take regular short breaks away from your screen. Even a couple of minutes to go and make a cuppa could give your eyes a rest. In addition, try to make the most of your lunch break by getting outside in natural light if you can.

Limit your exposure

Of course, the best way to avoid eye strain from computers is to limit your exposure time. This may seem challenging, with screens being such a big part of our everyday lives, but any changes you can make to give your eyes a rest are well worth doing.

Get regular eye tests

It’s a good idea to get regular eye exams as these can identify potential eye strain symptoms and suggest remedies.

What to do if you are concerned

If you’re concerned about a deterioration in your vision, it’s important to see an optometrist as soon as possible. If you find that you’ve got problems with your eyesight, whether it’s short-sightedness, long-sightedness, astigmatism or cataracts, we’ve got treatments here at Optegra which can help.

To find out more about our treatment options, come along to your nearest Optegra eye hospital, or book a free consultation with one of our experts.