How to Protect Your Eyes from Digital Screens.

In our digital world, screen time is nearly unavoidable. Whether you're working, learning, or relaxing, chances are you're staring at a phone, tablet, or computer for hours each day. Unfortunately, this increased exposure often leads to digital eye strain—a condition causing tiredness, dryness, blurred vision, and even headaches. At The Eyecare Spot we help patients across Sydney protect their vision and stay comfortable while navigating daily screen use.

Understanding Digital Eye Strain

Digital eye strain occurs when your eyes are overworked from extended screen use. This happens because your eyes have to constantly adjust to brightness and movement which is more taxing than reading from paper.

The Importance of Taking Visual Breaks

One of the simplest yet most effective ways to reduce screen-related eye strain is to give your eyes regular breaks. A useful technique is the 20-20-20 rule, which encourages you to look away from your screen every 20 minutes and focus on something 20 feet away (6 metres) for 20 seconds. This quick reset allows the eye muscles to relax and helps prevent the intense focus that leads to discomfort.

How Screen Position and Lighting Make a Difference

The way your screen is set up in your environment can significantly impact how your eyes feel after a long day. Keeping your monitor about an arm’s length away and slightly below eye level can help maintain a more natural viewing angle. It’s also important to manage surrounding lighting. Excessive glare or poor contrast can cause your eyes to work harder, so consider reducing overhead lights, using a desk lamp with soft light, or repositioning your monitor to minimise reflections.

Why Blue Light Filters and Screen Settings Matter

Most digital devices now offer blue light filtering options or “night modes.” These settings reduce the amount of high-energy visible light your screen emits, which can be helpful in minimising eye fatigue—especially during evening hours. You can also adjust brightness, increase text size, and customise contrast settings to make the viewing experience more comfortable.

The Role of Eyewear in Digital Comfort

If you're experiencing screen fatigue, even after making adjustments, specialised eyewear may provide the relief you need. At The Eyecare Spot, we offer prescription lenses that filter blue light and reduce reflections. These lenses are particularly helpful for professionals and students who rely on screens for extended periods each day. For patients already wearing glasses, anti-reflective coatings can also make a noticeable difference in visual comfort.

Don't Ignore Persistent Symptoms

If your eyes regularly feel tired, dry, or you have blurred vision, even after taking breaks, it's important to get a professional assessment. Ongoing eye strain may signal an underlying vision issue that’s being aggravated by screen use. Our team at The Eyecare Spot can assess your eye health, update your prescription if needed, and recommend personalised solutions based on your visual habits.

Supporting Healthy Vision for the Digital Age

Digital eye strain is a modern challenge, but it’s one that can be managed with the right habits, tools, and care. By taking regular breaks, optimising your screen setup, and choosing the right eyewear, you can significantly reduce discomfort and protect your eyes for the long term. If you're concerned about your screen use or are experiencing symptoms of digital fatigue, we invite you to book a comprehensive eye exam with our experienced optometrist. At The Eyecare Spot, we're here to help you see clearly and comfortably—on screen and off.