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In today’s digital age, people are spending more time on screens than ever. In fact, according to Datareportal, the average Australian now spends roughly 6.8 hours a day online on various devices. This surge in screen time has led to more eye sight problems like digital eye strain. According to surveys by the Vision Council, about 80% of adults report experiencing symptoms of digital eye strain from prolonged device use.
While screen-related vision issues are very common, there are effective ways to protect your sight. In this blog, we’ll explain what digital eye strain is, why screens cause issues for our eyes, and how to reduce eye strain from screens. We’ll also cover tips on improving and monitoring your eyesight to help protect your vision in the long run.
Digital eye strain – also known as Computer Vision Syndrome – is a group of eye and vision-related problems caused by prolonged use of digital devices. This condition is very common. It isn’t a disease, but rather a collection of temporary symptoms that result from intense screen time.
Unlike permanent eye diseases, digital eye strain tends to resolve with rest – but it can still significantly affect your comfort and productivity. Staring at a screen up close for hours forces your eye muscles to work harder than normal to maintain focus, leading to fatigue. In essence, it’s like reading a book for too long, except screens add extra strain due to factors like brightness, blue light, and glare. Research suggests symptoms of digital eye strain can develop after just a couple of continuous hours of screen use, making frequent device users particularly vulnerable.
Digital eye strain can produce a range of uncomfortable symptoms. According to Healthdirect Australia, some of the most common screen-related eye strain symptoms include:
- Dry, irritated eyes: You might experience dryness, burning, or a gritty sensation.
- Blurry vision: Your eyesight may become unfocused after prolonged screen use.
- Tired eyes: Your eyes can feel heavy or sore, particularly after long periods of concentration.
The good news is these symptoms are usually temporary. They tend to improve after resting your eyes. However, if you’re getting them regularly, it’s a sign you should adjust your screen habits or environment to give your eyes a break. It’s also important to remember that everyone experiences eye strain differently. Some may only notice mild tiredness, while others might find it disrupts their ability to work, study, or enjoy leisure activities. Tracking your symptoms can help you spot patterns and take proactive steps sooner.
There are a few key reasons why digital screens lead to eye sight problems:
- Reduced blinking: When we use screens, we blink far less often. Blinking moistens your eyes, so less frequent (and incomplete) blinks mean your eyes can dry out more easily.
- Focusing fatigue: Our eyes have muscles that constantly adjust focus to keep text and images sharp. Focusing at a close screen for long stretches forces these muscles to work overtime, leading to fatigue.
- Blue light and sleep disruption: Digital screens emit a lot of blue light. While this isn’t proven to cause permanent eye damage, Harvard research indicates that screen time suppresses melatonin and tricks your brain into thinking it’s daytime, delaying sleep and leaving your eyes tired the next day.
- Poor viewing habits: Staring at a screen that’s too close, too small, or at an awkward angle can force your eyes to strain. Likewise, slouching or craning your neck to see the screen can contribute to muscle tension around your eyes and overall discomfort.
- Follow the 20-20-20 rule and take breaks: For every 20 minutes of screen time, look at something 20 feet away for 20 seconds. After about 2 hours of continuous work, take a longer break (stand up, stretch, or close your eyes for a few minutes).
- Optimize your workstation: Position your monitor about an arm’s length away, with the top of the screen at or slightly below eye level.
- Adjust your screen settings: Reduce glare by closing blinds or repositioning lights. Adjust brightness to match your environment, and use larger, high-contrast text.
- Blink more and hydrate your eyes: Blink consciously, and use lubricating eye drops if needed.
- Be mindful of blue light (especially at night): Use night mode on devices and avoid screens an hour before bed. Some people also find blue light glasses helpful. For more on screens and sleep, see our HIF Health Hub article on how screens can affect our sleep.
While there’s no quick fix for improving eyesight, there are simple, science-backed habits that can support long-term visual health. Cooper Vision recommends the following lifestyle adjustments to help keep your eyes functioning at their best:
- Prioritise nutrient-rich foods: A balanced diet packed with eye-friendly nutrients like lutein, zeaxanthin, omega-3 fatty acids, zinc, and vitamins A, C, and E can help support your vision. Think leafy greens, brightly coloured vegetables, citrus fruits, and oily fish such as salmon or sardines.
- Adopt healthy daily behaviours: Regular physical activity, proper hydration, and getting enough quality sleep can positively impact your overall eye health. Avoid smoking, and don’t forget your sunglasses – UV protection is essential, even on cloudy days. (Some HIF Extras Cover options include a Healthy Lifestyle cover to support these habits.)
- Get regular eye exams: Routine eye sight tests are important for catching issues early. Parents should also book regular exams for children (see our blog on children’s eye tests). If you need glasses, keep your prescription up to date. HIF members can claim optical benefits on all levels of Extras cover and even enjoy bonus optical discounts! See all options here.
Technology is here to stay, but that doesn’t mean our vision has to suffer. By combining healthy daily habits with regular professional care, you can keep your eyes comfortable today while also protecting them for decades to come.
Final Words
Screen time and eye sight problems often go hand in hand, but with the right habits you can protect your vision without giving up devices. Take regular breaks, adjust your workstation, and listen to your body’s signals. Invest in your long-term eye health by eating well, sleeping enough, and booking regular eye sight tests.
If you’re experiencing symptoms now, consider it your sign to book an exam. Early action can prevent long-term issues.
Finally, join in on our fun awareness campaign: check out HIF’s Optical Challenge reel on Facebook. With the support of HIF Extras Cover and wellness benefits, protecting your eyes is simple and achievable!