Bronx Local News: Digital Eye Strain: How to Protect Your Eyes from Screen Time

Looking at screens all day can lead to tired eyes. An ophthalmologist shares tips on how to prevent digital eye strain from screen time.

This article originally appeared in NewYork-Presbyterian Health Matters

By Dorothy Cucci 

Bronx Voice 

November 12, 2025

BRONX LOCAL NEWS - Itchy, irritated eyes. Headaches. Blurry vision. Constantly looking at screens, whether it’s a computer, phone, or TV, can cause an uncomfortable but benign condition called digital eye strain, also known as computer vision syndrome.

The average American employee spends seven hours a day on the computer either in the office or at home, according to the American Optometric Association. Since most of us can’t avoid screens completely, how can we protect our eyes and feel more comfortable?

“Screens are here to stay, so I don’t want my patients to feel anxious and think they have to cut out screens completely,” says Dr. Lisa Park, an ophthalmologist at NewYork-Presbyterian/Columbia University Irving Medical Center. “There are simple steps we can all take to minimize digital eye strain and feel more comfortable every day.”

What Causes Digital Eye Strain?

When you’re focusing your eyes on something for long periods of time, it’s inevitable that your eyes will get tired, whether it’s a screen or a book. 

“Looking at things close-up can cause fatigue because we have to use the muscles to bring in the eyes,” says Dr. Park. “When we focus on an object for a long time, we also blink a lot less frequently. Each time we blink, the surface of our eyes get coated with tears. When we don’t blink as often, our eyes dry out, which can cause irritation.”

But screens do strain your eyes in other ways: “Reading on a screen makes the eyes work harder in order to focus, due to the high contrast between the letters and the background and the fact that the letters are not as precise on a screen compared to print,” says Dr. Park.

The result is tired eyes. The most common symptoms of digital eye strain are:

*Dry, itchy, or irritated eyes

*Headache (especially behind the eyes)

*Blurry vision

*Light sensitivity

*Difficulty keeping eyes open

Tips to Prevent Digital Eye Strain

So what can we do to protect our vision? 

Dr. Park shared these helpful strategies.

* Follow the 20-20-20 rule: 

If you spend a lot of time on screens because of your job or school, it’s a good idea to remember the “20-20-20” rule. Every 20 minutes, focus your vision on an object that is 20 feet away for 20 seconds. This will help ease the strain on your eyes.

* Use Eye Drops: 

Since looking at screens reduces how often we blink, lubricating your eyes with artificial tears, or eye drops, can help alleviate some of that dryness. 

“I tell patients to keep a bottle of artificial tears by your computer and every so often, put a few drops into your eyes,” says Dr. Park. “If you use the drops more than four times a day, I recommend choosing a brand that doesn’t use preservatives.”

* Get Computer Glasses: Prescription computer glasses can also reduce eye strain. These glasses are specifically designed to be worn while focusing on a monitor or a computer (something that is not far away, but not as close up as a book or other reading materials.) 

“You should talk to your optometrist to figure out what will work best for you based on your individual needs,” says Dr. Park.

* Position Your Screens; 

Another helpful strategy is to set up an ergonomic desk or workstation. “This means positioning your monitor or laptop screen to be at eye level, so that you’re not looking down or up for long periods of time,” advises Dr. Park. “You also should make sure there aren’t any lights glaring off your computer screen.”

*Take a Break from Screentime: 

It’s important to give your eyes a break throughout the day. Every few hours, try to go for a walk or at least take 10 or 15 minutes to not look at any screens, including your phone.

Can Blue Light Glasses Help with Digital Eye Strain?

Blue light glasses — non-prescription glasses with a special coating designed to filter out the blue light emitted by the LEDs in digital screens‚ have become popular in recent years.

“Many people ask if they should be wearing blue light glasses while using the computer, but there’s actually no scientific evidence that shows blue light is damaging to the eyes,” explains Dr. Park. “Blue light glasses may not help with digital eye strain, but if they make you feel more comfortable, go for it.”

The same goes for adjusting the display settings on your digital devices. While not necessarily protective or healthier for your eyes, making the colors warmer or raising the contrast may make reading easier.

Dr. Park also pointed out that while blue light may not be harmful to the eyes, it can affect sleep quality, so you should avoid looking at screens before bedtime.