How To Reduce Digital Eye Strain? Symptoms, Impact On Sleep And Treatment!



Published on: 29-Dec-2023


10 min read






How To Reduce Digital Eye Strain? Symptoms, Impact On Sleep And Treatment!

How To Reduce Digital Eye Strain? Symptoms, Impact On Sleep And Treatment!

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In an age dominated by screens and digital interfaces, the rising concern of digital eye strain has become a prevalent issue affecting individuals across the globe. Have you also witnessed the symptoms and are looking for an effective eye strain treatment for alleviating the discomfort caused by prolonged screen exposure?

Studies from the Vision Council reveal that about 59% of adults feel symptoms of digital eye strain. The constant use of screens can lead to various eye issues, like dry eyes and headaches. To know the effective remedies for eye strain just read the blog!

Table Of Contents

1. What Is Digital Eye Strain Syndrome?

2. Digital Eye Strain Symptoms And Causes

3. How To Reduce Digital Eye Strain?

4. Digital Eye Strain Impact On Sleep

5. The Final Say

6. FAQs

7. References

What Is Digital Eye Strain Syndrome?

To better understand this, ask yourself if you are experiencing discomfort after prolonged use of digital devices. You may be dealing with Digital Eye Strain Syndrome, a prevalent condition affecting individuals staring at screens for extended periods.

It encompasses a range of symptoms, including eye fatigue, dryness, headaches, and blurred vision, all resulting from the prolonged use of computers, smartphones, and other digital devices. The blue light emitted by these devices is a major factor, contributing to eye strain and disrupting sleep patterns.

To deal with this condition, consider implementing the 20-20-20 rule: take a 20-second break and look at something 20 feet away every 20 minutes. Taking proactive steps to reduce eye strain is crucial for maintaining eye health and overall well-being in our increasingly screen-centric world.

Also Read: Mindful Digital Detox: Improve Mindful Wellness Without Tech! 

Digital Eye Strain Symptoms And Causes

Note the given symptoms and causes of digital eye strain:


Identification Factors


Eye Fatigue

Feeling tired, sore, or heavy eyes after prolonged screen use.

Prolonged staring at digital screens without breaks, improper lighting, uncorrected vision problems.


Persistent or recurrent headaches, especially around the eyes or temples.

Screen glare, poor resolution, improper viewing distance, and uncorrected vision issues.

Dry Eyes

Dryness, itching, or a gritty sensation in the eyes.

Reduced blinking during screen use, low humidity, poor tear quality, inadequate blinking.

Blurred Vision

Difficulty focusing on objects, especially after extended screen time.

Digital screen glare, uncorrected refractive errors, focusing fatigue.

Neck and Shoulder Pain

Pain or discomfort in the neck and shoulder area.

Poor posture during screen use, improper ergonomic setup, extended screen time.

Sleep Disturbance

Difficulty falling asleep or disrupted sleep patterns.

Exposure to blue light from screens, especially before bedtime, disrupts circadian rhythm.

How To Reduce Digital Eye Strain?

Here are practical tips tailored to alleviate and prevent the discomfort associated with digital eye strain.

1. Use Proper Lighting

Your eyes will thank you for it! Ensure that the lighting in your workspace is adequate. Avoid harsh overhead lights, and position your screen to minimise glare. Natural light is ideal, but if that's not possible, use indirect lighting to create a more eye-friendly environment.

2. Use Artificial Tears

Give your eyes the refreshment they need! Artificial tears or lubricating eye drops can help combat dryness and irritation caused by prolonged screen time. Keep them handy and use them regularly, especially if your eyes feel dry or gritty.

3. Follow The 20-20-20 Rule

Simple yet effective! Every 20 minutes, take a 20-second break and look at something 20 feet away. This easy-to-remember rule helps reduce eye strain by allowing your eyes to relax and refocus at a different distance.

4. Invest In Blue Light Filters

To shield your eyes from digital glare, blue light filters are available as screen protectors or specialised eyeglasses. They can help reduce the exposure to potentially harmful blue light emitted by screens. This is particularly beneficial, especially during prolonged computer use.

5. Follow The Right Ergonomics

Ensure your computer screen is at eye level and about an arm's length away. Position your chair so your feet are flat on the floor and your knees align with your hips. This ergonomic setup minimises strain on your neck, shoulders, and eyes.

6. Limit Screen Time Before Bed

Improve your sleep quality! Reduce digital eye strain by giving your eyes a break at least an hour before bedtime. The blue light emitted by screens can interfere with your sleep-wake cycle, so opting for a book or other relaxing activities can promote better sleep.

7. Try Adjust Font Size And Display Settings

Increase font size and adjust brightness and contrast settings to ensure readable text. Customising display settings can significantly reduce the strain on your eyes, especially during extended periods of reading or working on the computer.

Also Read: How Do Health Apps Help With A Sedentary Lifestyle? ToneOp 

Digital Eye Strain Impact On Sleep

The prevalence of digital devices in our daily lives has brought about convenience and a new set of challenges, with one significant concern being the impact of digital eye strain on sleep. Here's a closer look at how it affects your sleep patterns:

1. Disruption of Circadian Rhythms

Your internal clock is at risk because prolonged screen exposure can disrupt your circadian rhythms, especially during the evening. The blue light emitted by devices can trick your brain into perceiving it as daylight, hindering the natural winding down process that should occur as bedtime approaches.

2. Delayed Sleep Onset

A struggle to find slumber! Digital eye strain can lead to difficulty falling asleep. The strain on your eyes from prolonged screen use and the potential disruption of melatonin production due to blue light exposure may contribute to delayed sleep onset, hyperarousal and sleep anxiety fueled by screens. The continuous stimuli from screens can increase alertness, making it challenging to transition into a relaxed state conducive to sleep.

4. Increased Risk Of Sleep Disorders

Chronic digital eye strain may elevate the risk of developing sleep disorders. The disruption of circadian rhythms and delayed sleep onset can contribute to conditions such as insomnia or restless leg syndrome, impacting the quality of your sleep.

5. Worsening of Pre-existing Sleep Conditions

If you already struggle with sleep conditions, digital eye strain can exacerbate the problem. Conditions like sleep apnea or insomnia may worsen due to the combined effects of screen-related eye strain and the disturbances in your sleep-wake cycle.

The Final Say

To sum it up, taking care of your eyes in the digital age is super important. Now that you have learned digital eye strain ins and outs, treating and preventing it becomes easier.

The good news is there are simple things you can do to make a big difference. Starting by recognising the signs and following practical tips like taking breaks and adjusting screen settings, you can reduce the discomfort caused by staring at screens too much, for more health-related tips, visit ToneOp!


1. How can you get rid of digital eye strain?

To alleviate digital eye strain, follow the 20-20-20 rule—take a 20-second break every 20 minutes, looking at something 20 feet away. Adjusting screen brightness and ensuring proper ergonomics are useful tips you can follow to deal with it.

2. What are effective ways to combat eye fatigue caused by prolonged screen use?

Some of the practical ways that you can follow are:

  • Regular eye exercises

  • Blinking consciously to moisten the eyes

  • Adjusting screen settings to minimise glare

3. How does blue light contribute to eye strain, and how can you protect against it?

Blue light emitted from screens can cause eye strain; use blue light filters on devices and consider blue light-blocking glasses. Managing exposure helps protect your eyes from "blue light eye strain" and promotes more comfortable screen use.

4. How can you protect your eyes from computer screen-related strain?

To protect your eyes from computer screen strain, maintain an arm's length distance, ensure proper lighting, and use an anti-glare screen protector. These measures safeguard your eyes, mitigating the impact of prolonged screen exposure on "digital eye strain."

5. How can you incorporate habits to prevent digital eye strain in your daily routine?

Preventing digital eye strain involves practising the 20-20-20 rule, adjusting display settings, and taking regular breaks to stretch.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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