Computer vision syndrome & how to prevent it
Computer vision syndrome, also known as digital eyestrain, is a group of eye problems caused by spending too much time looking at a screen. Whether you're doing work on your laptop or playing Candy Crush on your phone, all that blue light isn't the best for your eyes.
Anyone can develop computer vision syndrome, but you're more likely to get it if you're a keyboard warrior (i.e., glued to your computer day in and day out) or love to spend hours on your phone or tablet every day. The good news is that there are steps you can take to prevent digital eyestrain.
In this article, we'll tell you everything you need to know about computer vision syndrome, including what symptoms it causes, how you test for it, and how you can treat it. Never mind Netflix and chill — sit back and learn about how to keep your eyes in tip-top shape even if you have to look at a screen regularly.
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Who is at greatest risk for developing computer vision syndrome?
People who get more than 2 hours per day of screen time have the highest risk of developing digital eyestrain. Screens emit blue light, which has the highest level of energy on the electromagnetic spectrum. If you slept through your science classes in high school, the electromagnetic spectrum is the range of all the radiation that has magnetic and electric fields. This radiation travels in waves.
Every color has a different wavelength, so think of the spectrum as a giant rainbow. Blue light has a wavelength of around 500 nanometers. It also has a bigger impact on your eyes than other colors, putting you at risk for computer vision syndrome if you spend a lot of time staring at a screen.
When you use a computer, you probably sit close to the screen, making your eyes work harder than usual. This contributes to an even higher risk of digital eyestrain. Computer vision syndrome has also been linked to poor posture, uncorrected vision problems, and poor lighting.
What are computer vision syndrome symptoms?
If you develop eye strain from computer, smartphone, or tablet use, you might have these symptoms:
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Headaches
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Dry eyes
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Blurred vision
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Neck pain
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Shoulder pain
What does a screen time headache feel like?
You might have computer vision syndrome if you get frequent headaches in the center of your forehead. Many people describe it as a headache between the eyes. However, it's easy to confuse a screen time headache with a sinus headache, as the sinuses are in your forehead.
Headaches can also occur for other reasons, so it's best to have an eye care professional determine the cause of your symptoms. For example, migraines can cause throbbing head pain. You can even get a headache if you drink too much alcohol or don't get enough sleep at night.
How do you test for computer vision syndrome?
If you're concerned about screen eyestrain, make an appointment with your eye care professional. Online vision exams are helpful for checking your visual acuity (the sharpness of your vision), but they're not ideal for diagnosing eye problems. You'll need an in-person exam so that your eye doctor can look closely at your eyes and determine what's causing your symptoms.
An in-person exam is the perfect time to go over your health history and let your eye care professional know if you have diabetes, high blood pressure, or another condition that could cause eye problems. It's also important to discuss any medications you're taking, including herbal remedies and over-the-counter supplements.
Is computer vision syndrome reversible?
It's possible to reverse computer vision syndrome by changing your screen habits. However, you have to be serious about making changes. It can't be like when you set a New Year's resolution and break it by January 4th. Your options for eyestrain treatment include getting your vision corrected, managing dry eye, and changing your routine.
How to treat digital eyestrain
Has the question of how to relieve digital eyestrain been keeping you up at night? Never fear. We're here to explain your options. Our top recommendation? Get a vision exam to determine if you have nearsightedness, farsightedness, or another eye problem that could make blue light even harder on your eyes. If you need vision correction, an eye care professional can hook you up with the perfect lens prescription.
Blue light doesn't directly cause dry eye, but it can make existing dry eye worse. You can develop dry eye if you wear ill-fitting contacts, spend too much time looking at screens, smoke cigarettes, or take certain medications. If your eyestrain is the result of dry eye, use drops to keep your eyes moist. Bonus tip: Soak your contacts in a sterile solution regularly. Contact lens solution moistens the lenses and washes away tiny particles that could irritate your eyes.
You can also treat digital eyestrain with the 20/20/20 rule. For every 20 minutes you spend in front of a screen, you should spend 20 seconds looking at something that's 20 feet away. Gaze longingly at your boo, marvel at your cat's cuteness, or enjoy watching the wind rustling the leaves in the trees outside your house. It doesn't really matter what you see — just make sure you do it consistently.
How to prevent digital eyestrain
As Benjamin Franklin once said, "An ounce of prevention is worth a pound of cure." What does that mean for you? It's easier to prevent computer vision syndrome than it is to treat it later. Here's what you can do to protect your eyes even when you've got deadlines to meet:
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Blink often. Blinking keeps your eyes lubricated, so it's helpful for preventing dry eye.
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Take regular breaks. Don't forget about the 20/20/20 rule. Look away from your screen every 20 minutes to prevent eye fatigue from setting in. It wouldn't hurt to get up and stretch every once in a while, either. Fill your Stanley with fruit-infused water for an extra boost of hydration. Your eyes will thank you!
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Adjust your screen settings. You can adjust the brightness and contrast on your computer monitor, making it easier to see without straining your eyes. Consider turning down the brightness on your phone or tablet. If necessary, enlarge the text on your screen so that you don't have to squint to see it.
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Prevent glare. Screens reflect light, so the position of your screen can affect your risk of developing computer vision syndrome. Reduce your risk by moving any lamps that cast light directly on your screens. Position your laptop or desktop away from windows, or you might find yourself squinting in the sun all day. If necessary, close the blinds or the curtains.
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Try blue light glasses. When you put on a pair of blue light glasses, the lenses filter out excessive blue light, reducing the amount of strain on your peepers. The trick is that you have to wear them consistently. You can't lose weight by going to the gym once every 3 months, and you can't protect your eyes from digital eyestrain if you only wear your blue light glasses occasionally.
How far should your computer screen be from your eyes?
Your computer should be about arm's length from your eyes. How far that is depends on the length of your arms, but a good rule of thumb is 20 inches (just under 51 centimeters). The top of the screen should be at or just below eye level. This helps prevent eyestrain and keeps you from having to crane your neck to see what you're doing.
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Stop digital eyestrain in its tracks
So, how long does eyestrain last? It typically starts to fade 1 hour after your last screen session, but if you look at a screen more than the average person, yours might last throughout the day. You can ease the symptoms by taking frequent breaks, adjusting your environment, and addressing any vision problems you have. If you need a new pair of contacts to replace your old ones, use 1-800 Contacts to find your preferred brand.
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Original author: Morgan Grant
Original publish date: 7/18/2022
Updated date: 9/3/2025