With the help of Max Halford, clinical lead at the Association of British Dispensing Opticians, we show you seven simple ways to keep your eyes healthy, whether you're using a monitor, laptop, tablet or phone.
Digital eye strain: causes and symptoms
Digital eye strain (DES) - or computer vision syndrome - is caused by a cluster of features including working distance (distance from the screen), lighting, ergonomics (including how your computer is positioned) and inadequate screen breaks.
It may also have underlying vision problems such as short-sightedness as a factor.
Symptoms of digital eye strain
Max Halford says: 'It is becoming a more common symptom reported in opticians' practices as patients spend more time working on computers, laptops and tablets - and, increasingly, smartphones.'
How to reduce digital eye strain
There are a number of things you can do to help lessen the chances of suffering from DES, most of which are simple to carry out and don't cost much to action.
Here's what the experts - and the evidence - suggest.
Tip 1: Take regular screen breaks
Quick fix:
Experts recommend the 20-20-20 rule - every 20 minutes take a 20-second break and focus your eyes on something at least 20 feet away, like the view from a nearby window.
Max Halford says: 'Taking adequate breaks away from your screen isn't just good for your personal wellbeing but for your eyes, too.'
Make sure you're comfortable - see our expert buying advice plus round-up of theTip 2: Use a bigger screen
Quick fix:
A large screen is likely to lead to less eye discomfort and and fatigue than a small one, according to a 2021 study in South Korea.
A word of warning: the same study found eye discomfort was a problem with both screen sizes after 20 minutes, so you still need to maintain good habits even if you're using a bigger screen.
Tip 3: Pick the right text size and colour
Quick fix:
Max Halford says while a larger screen size may be better when it comes to maximising comfort, adjusting text size is more important.
Before shelling out for a bigger screen, try some simple adjustments like changing the contrast, avoiding the use of colours that are challenging to the eye (such as writing red text on a blue background) and changing the font size.
Text size should be a couple of sizes larger than the smallest size you can comfortably read when you're visiting the optician.
Tip 4: Get your lighting right
Quick fix:
Glare can lead to eye strain, even if you're using a top-notch monitor. So optimise your surroundings by dimming bright lights (switch to lower wattage or non-fluorescent bulbs), blocking out intrusive light with blinds or curtains and repositioning your desk.
'Having your back to a bright window with all the associated glare and reflections appearing on your screen will make things worse.' says Max Halford.
Your display should be positioned at eye level about 50cm away, with the top of the screen slightly below eye level and perpendicular to your line of sight.
- we compare the pros, cons and running costs of different bulbs including LED, halogen and energy-saversTip 5: Keep dry eyes well hydrated
undefinedQuick fix:
Adults normally blink 15-20 times a minute but research has found this can reduce to 5-7 times a minute with screen use - this can contribute to DES, especially if you're in a dry environment such as an office with central heating or air-con.
Drink lots of water to hydrate from within, remind yourself to blink rather than staring to keep the front surface of your eyes moist.
- we've tested a range of eco-friendly options, including Bobble, Chilly's and S'well, to help you stay hydratedTip 6: Visit your optician
Quick fix:
During your appointment, your optician can carry out a 'visual task analysis' which factors in your screen usage (including working distances, type of screen, size of task/font and screen time) and advise you on any lenses they think may be appropriate.
- we surveyed more than 6,000 people to find out which opticians they rate best including CostCo, Boots Opticians, Specsavers, Vision Express and moreTip 7: Fit an anti-glare filter or screen protector
Quick fix:
If you're not planning an upgrade just yet, an anti-glare filter or screen protector may be useful for minimising glare at a fraction of the cost. Don't forget to put them on other tech, too, including tablets and phones, as these can all add to your eye strain.
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