Do You Experience Eye Strain?

With many of us now working from home we are spending more device time staring at screens, TV, iPads, video games and phones.

You may experience eye strain.  Symptoms of eye strain can be watering eyes, blurred vision, dry scratchy eyes, headaches and redness. We have put together some helpful tips.

20/20/20 Rule

This rule is an easy one.  Anytime you find yourself staring at a screen for long periods of time remember the 20/20/20 rule. Every 20 minutes take a 20 second break looking at something at least 20 feet away.  While you are at it take a moment to relax your shoulders and neck with a bit of a stretch.  Why not get up and grab a glass of water?  It’s always good to remain hydrated.  So, set a timer or download the Eyecare 20 20 20 app and this will help remind you to take a quick eye break to allow your eye muscles to relax.

Blue light filtering glasses

Blue light isn’t something new, in fact, we need blue light for good health.  The sun produces natural blue light and that helps us regulate our circadian rhythm, makes us feel happy and can heighten our reaction times. Non-natural sources of blue light surround us in the form of artificial lighting, computers and devices, and these can interfere with our sleep and strain our eyes if we are not careful. One of the best ways to prevent disruption to your circadian rhythm is to turn your devices off an hour before bed.

Blue light from computer screens and digital devices can decrease screen contrast leading to digital eyestrain. Symptoms of digital eyestrain include sore or irritated eyes and difficulty focusing. While there isn’t a lot of research to back up claims that blue light glasses prevent digital eyestrain many people who have worn blue light filtering lenses report less strain on their eyes.

Blink more often

When you concentrate on what you are doing at the computer there is a tendency to not to blink.  This can be a cause of eye strain and dry eyes. Again, set a reminder or write yourself a sticky note and put it somewhere you look often, just to remind yourself to blink every now and then!

Change up your devices settings

There are a few adjustments you can make to your phone, computer, tablet or electronic reading device to minimize the blue light coming from the screen. In the settings on most devices you can adjust the brightness of your screen to dim your screen through the day. You can also adjust text size, use night mode and modify the colour intensity. iPhones even allow you to adjust the motions on your screen.

Setting up your workstation

Beyond changing your screen settings, there are some physical changes you can make to your workstation.  If you often look back and forth between your monitor and desktop you might try positioning your screen at arm’s length away from you and 15 to 20 degrees below eye level.

You can also try to minimize glare on your screen by dimming the lights in your office, moving your computer away from a window or using a protective anti-glare screen cover. Keeping your screen clean of fingerprints and dust will also help prevent eye strain.


If symptoms of eye strain continue, it’s best to make an appointment with your optometrist. Mayfair Optometric Clinic is proud to be serving the community for over 30 years. Many families have trusted us with their eye care for generations.

Book your visit today at Mayfair Optometric Clinic. Live your life with Happy Eyes