Digital Eye Strain

Digital eye strain (also called computer vision syndrome) is a group of eye and vision symptoms that come from using screens for a long time [1][2]. It can happen with phones, tablets, laptops, computers and gaming.

Why does it happen?

• We blink much less when we focus on a screen, so the front of the eye (the cornea) dries out.
• The eye muscles work hard to focus up close for a long time without a break.
• Glare, poor lighting, small text, and holding a phone too close all add strain.
• Glasses that are out of date, or a focusing problem that has not been corrected, make it worse.

Screens do not damage the eye permanently. The symptoms usually go away after resting your eyes [1].

You may notice, usually after screen use [2]:

• Tired, sore or burning eyes
• Dry, gritty or watery eyes
• Blurred vision, or vision that is slow to clear when you look up from the screen
• Headaches
• Neck and shoulder ache from your posture

Small changes make a big difference [1][2][3]:

• Follow the 20-20-20 rule: every 20 minutes, look at something about 6 metres (20 feet) away for 20 seconds.
• Blink fully and often. Try a few slow, complete blinks every now and then.
• Hold your screen further away. A computer screen should be about an arm's length away, slightly below eye level. Hold your phone at a comfortable distance, not right up to your face.
• Make text bigger and reduce glare. Match the screen brightness to the room.
• Use lubricating eye drops (artificial tears) from the pharmacy if your eyes feel dry.
• Do not sit directly under an air-conditioning vent or fan.
• Get your eyes checked. You may need glasses, or new ones, for screen work.

Blue light glasses have not been shown to reduce eye strain, so you do not need to buy them for this [1].

See an eye doctor if your symptoms do not get better with the tips above, or if you have:

• blurred vision that does not clear after resting your eyes
• double vision
• a red, painful eye, or sensitivity to light
• headaches that are getting worse

These are not caused by screens and need checking. Go to the hospital Emergency Department straight away if you have sudden loss of vision or a very painful red eye.

Children can get digital eye strain too. Long hours of close-up work and too little time outdoors are also linked to short-sightedness (myopia) in children [4].

• Encourage breaks and the 20-20-20 rule.
• Aim for at least 2 hours outdoors every day.
• Keep phones and tablets at a sensible distance.

Where to get help in Brunei

You can walk in to any Community Eye Clinic at your health centre. No referral is needed.