If you've ever experienced screen-related eye strain, you should know it starts because you blink less while staring at your phone or computer. When you focus on a screen, your blink rate drops, which can dry out and irritate your eyes.
According to reports from Optometrists Network, digital eye strain affects over 50% of people, including children and adults. You aren't alone if you experience this problem. It all starts with how little you blink when you look at your screens.
During screen time, you're less likely to make complete blinks. As a result, the tear film that protects your eyes can't spread out properly, leaving your eyes dry and strained. To protect your eyes, you need to build blink awareness.
How Does Blinking Less at a Screen Cause Eye Strain?
Your computer and phone change how you blink. When you know these changes, you'll know why your eyes feel tired.
You Blink Far Less at a Screen
As you use screens, your blink rate drops by more than half. Since your concentration is on the screen, you may forget to blink. When blinking reduces, you end up making fewer fresh tears.
Your Blinks Become Incomplete
Sometimes, you may blink during screen time, but not fully. When you're in front of your screen, your blinks become partial. Since your eyelid never fully closes, your eyes become strained over time.
Your Exposed Eyes Start to Strain
Because you blink less and incompletely, your eyes stay open and exposed for longer. If you spend a lot of time on the screen, you may start experiencing dry eyes, irritation, and fatigue.
How Can Reduced Blinking Affect My Tear Film and Glands?
Blinking keeps your tear film healthy. If it isn't, you'll experience a lot of discomfort. Here are issues you'll encounter:
Dry Eye Syndrome
Every time you blink, you spread a fresh layer of tears over your eyes. If you blink less, the tear film evaporates and breaks down, leaving your eyes dry.
Unfortunately, the issue is common. As per a NESTS study reported at ESCRS, nearly 58% of people experience dry eye syndrome.
Blocked Oil Glands
When you blink, you squeeze the tiny glands in your eyelids that release oil. This oil keeps your tears from evaporating too fast.
Incomplete blinking means that these glands aren't fully emptied. Over time, they can clog, causing a condition called meibomian gland dysfunction.
What Are the Signs Your Eye Strain Is Because of Screen Time?
Digital eye strain has some telltale signs. You may experience:
- Burning or stinging
- Blurry vision
- Eye redness
- Watery eyes
- Sensitivity to light
- Irritated, bloodshot eyes
- A dry and gritty feeling in your eyes
These symptoms will tend to worsen the longer you use your screen. If you have any of these symptoms, you may blink less than you think.
How Can I Protect My Eyes from Strain?
If your eyes hurt often because of too much screen time, you can sort out the issue. Here are ways you can experience eye relief:
Follow the 20-20-20 Rule
Your eyes need a break, and the 20-20-20 rule can guide you. After every 20 minutes, step away from your screen and focus on something about 20 feet away for nearly 20 seconds. This simple trick gives your eyes a break.
Keep Eye Surfaces Moist
Protect and restore your tear film. One way you can do this is by using artificial tears. They'll help refresh your tear film after long screen time sessions.
If you have issues with blocked oil glands, you can apply a warm compress, like CorneaCare's warming eye mask. It'll help warm the glands and encourage them to flow again.
Adjust Your Screen Settings
Your screen's brightness plays a big role in how much you strain your eyes. A dim screen makes your eyes work harder and feel more tired.
Also, overly bright screens can cause glare and discomfort. Make sure your screen brightness matches the lighting in your room.
Wear Computer Glasses
While using your screen, glasses can protect your eyes. Choose glasses with special lenses that reduce blue light on your screen. Ask your optician to recommend the best computer glasses for your eyes.
Blink More Often
Don't forget to blink while using your screen. Blink several times, and make sure you blink completely. This helps keep your eyes moist and reduces irritation.
Frequently Asked Questions
Can Screen Eye Strain Cause Permanent Damage?
For many people, screen eye strain won't cause permanent eye damage. While the discomfort is real, it can be temporary. You can get relief by resting your eyes and restoring your tear film.
However, if you aren't careful, you can develop chronic dry eye and untreated gland dysfunction that can worsen with time. Don't ignore any eye issues. Address the problem early enough, and it won't become a lasting eye issue.
When Should You See an Eye Doctor?
Self-care will solve a lot of digital eye strain. However, you should know when to get professional help. See a doctor if you have:
- Ongoing dryness and pain
- Blurry vision
- Sudden vision changes or light sensitivity
- Signs of meibomian gland dysfunction
Your optometrist will examine your eyes and make a diagnosis. They'll protect your eyes before the problem worsens.
Do I Need an Ergonomic Workspace for My Eyes?
If you spend a lot of time working on your computer, you need an ergonomic workspace to protect your eyes. Position your monitor about an arm's length away. Keep the top of your computer screen just below eye level.
Will Anti-Glare and Blue Light Filters Protect My Eyes?
Yes, many digital devices now have built-in blue light filters. Make sure you activate them to lower the impact of harsh screen lighting on your eyes.
Protect Your Eyes From Digital Strain
You can't endure digital eye strain. The more you ignore the problem, the worse your eyes become. Blink regularly to keep your eyes moist and produce the oil needed to prevent dryness, helping protect your eyes.
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