Eye condition · Everyday problems
Digital eye strain (computer vision syndrome)
Tired, dry, blurry eyes and headaches after screen use. Learn why screens strain your eyes and the setup, habits and glasses that help.
What it is
Digital eye strain is the group of eye and vision symptoms that come from long periods of looking at computers, tablets and phones. It is uncomfortable but, in adults, there is no evidence that it causes lasting damage.
Why screens strain the eyes
- Constant close focus: the focusing muscle inside the eye works without rest
- Less blinking: people blink far less while concentrating on a screen, so the eye surface dries
- Poor setup: screens that are too close, too high, too bright or full of glare
- Uncorrected vision: small amounts of astigmatism or early presbyopia make the eyes work harder
Symptoms
- Tired, sore or burning eyes
- Dry or watery eyes
- Blurry vision, or slow refocusing when looking up
- Headaches
- Neck and shoulder pain
What helps
- Follow the 20-20-20 rule. Every 20 minutes, look 20 feet away for 20 seconds. Use our break timer.
- Fix the setup. Screen at arm’s length, top at or below eye level, brightness matched to the room.
- Blink and lubricate. Make a habit of full blinks; use preservative-free drops if needed.
- Get the right glasses. Many people need a prescription for screen distance, especially after 40.
- Take longer breaks every couple of hours.
Children and screens
Children’s eyes are still growing. Lots of close work and little time outdoors is linked to nearsightedness, so balance screen time with outdoor play. See our children’s vision guide.
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Questions people ask
Do I need blue-light glasses?
The American Academy of Ophthalmology does not recommend them for eye strain. Most symptoms come from focusing effort and reduced blinking, not from blue light.
Does night mode help my eyes?
Warmer screen colors may help some people sleep, but they do little for eye strain. Breaks, distance and brightness matter more.