The effects of screen time on your eyes

From working remotely to online learning and digital entertainment, screens are a big part of everyday life. While they make life easier in many ways, they can also leave your eyes feeling strained or irritated. As we continue to spend more time on digital devices, it’s crucial to understand the impact this has on our vision.

In this blog, we’ll explore the most common eye symptoms linked to screen use, explain what causes them and share practical advice to help you take care of your eyes.

What is digital eye strain?

Digital eye strain, also known as computer vision syndrome, describes the eye discomfort and vision problems that can occur after long periods of screen use.

Common symptoms may include:

Eye discomfort or soreness
Blurred vision
Trouble focusing
Headaches
Neck and shoulder pain
Red or irritated eyes

Why screens dry out your eyes?

When you focus on screens, you naturally blink less. Many of those blinks are also incomplete, meaning the eyelids don’t fully close, which cause tears to evaporate more quickly. Over time this can lead to dry eye syndrome. Dry environments, like air-conditioned offices or heated rooms, can make this worse by drying out the natural moisture layer that protects your eyes.

Common symptoms of dry eyes:

Stinging or burning sensations
Gritty or scratchy feeling
Redness or irritation
Excessive tearing (a reflex to dryness)
Blurry vision
Sensitivity to light

Focusing fatigue

Looking at screens for hours can tire the muscles that help your eyes focus. You may notice occasional blurry vision, especially when shifting your gaze from near to far distances.

This tends to become more common in your 40s, as your eyes naturally begin to lose some focusing ability (a condition known as presbyopia). Extended screen time can make it even harder to keep your vision clear throughout the day.

Blue light exposure: Is it harmful?

Blue light is a high-energy visible light emitted by digital screens, LED lighting and naturally from the sun. While blue light during daytime can help regulate alertness, excessive evening exposure may interfere with sleep.

Common concerns include:

Sleep disruption: Blue light suppresses melatonin, the hormone that promotes sleep, which can lead to difficulty falling and staying asleep.
Potential retinal effects: Ongoing research is examining whether long-term blue light exposure may contribute to retinal issues such as age-related macular degeneration. However, evidence is still inconclusive.

Eye fatigue and overworking the eyes

Eye fatigue is a common consequence of continuous close-up work. When focusing on screens, the muscles responsible for adjusting focus stay contracted, leading to exhaustion.

Signs of eye fatigue include:

Heaviness or soreness around the eyes
Trouble maintaining clear vision
Headaches, especially near the forehead or temples

It’s not just about the eyes either—neck and shoulder tension often accompany visual fatigue due to poor posture and fixed gaze angles.

How to protect your eyes

You can take simple steps to protect your eyes while still enjoying the benefits of modern technology.

Top tips for eye protection:

Follow the 20-20 rule: Every 20 minutes, look at something 6 metres away for at least 20 seconds.
Take regular screen breaks: Move around, stretch and give your eyes a rest.
Spend time outdoors: Natural light is essential, especially for children’s visual development.
Adjust your screen settings: Use larger fonts, adjust brightness to match the room, and enable night mode in the evening.
Position your screen properly: It should be at arm’s length and slightly below eye level.
Blink often and fully: It sounds simple, but it helps keep your eyes lubricated.
Wear your prescription glasses or consider blue light filters if recommended.
Visit your optometrist regularly to ensure your eyes are healthy and your prescription is up to date.

Digital devices aren’t going away anytime soon, but that doesn’t mean your eyes have to suffer. By being mindful of your screen habits and making a few easy adjustments, you can reduce discomfort and protect your long-term vision.

Struggling with sore, dry or tired eyes?
Book an eye exam at the Health Hub today and let our experts help keep your vision clear and comfortable—no matter how many hours you spend online. Click here to book an optical appointment or call us on 1300 709 076.

This general information, while intended to be helpful, is not individual health advice. Always consult a healthcare professional before making health decisions. While the information is curated with care, its accuracy, completeness, or recency cannot be guaranteed.