How to Combat Digital Eye Strain from Excess Screen Time 

How to Combat Digital Eye Strain from Excess Screen Time 

In today’s world, most of us spend hours staring at screens — from phones and tablets to laptops and TVs. While technology keeps us connected, it also comes with a downside: digital eye strain. 

At Eye Consultants of North Dakota, we often see patients experiencing tired eyes, headaches, and blurry vision after long days on digital devices. The good news? There are simple, effective ways to protect your eyes and reduce discomfort. 

What Is Digital Eye Strain? 

Digital eye strain (also called computer vision syndrome) occurs when your eyes become fatigued after prolonged screen use. The average person in North Dakota spends over seven hours a day on digital devices — and our eyes simply aren’t built for that kind of near work. 

Common symptoms include: 

• Eye fatigue or discomfort 
• Blurred or double vision 
• Dry or watery eyes 
• Headaches or neck/shoulder pain 
• Difficulty focusing after screen time 

Why Does Screen Time Affect Our Eyes? 

When we look at screens, our blink rate drops by up to 60%, which leads to dryness and irritation. Blue light emitted by screens also contributes to eye fatigue and can disrupt our sleep patterns. 

Additional factors that can make symptoms worse include: 

• Poor lighting or glare 
• Incorrect screen distance or height 
• Uncorrected vision problems 
• Extended periods without breaks 

How to Prevent and Relieve Digital Eye Strain 

You don’t need to give up your devices — you just need smart habits to keep your eyes comfortable and healthy. 

1. Follow the 20-20-20 Rule: Dr. Meredith Keeler explains how taking short breaks from screens can reduce eye strain. One simple method is the 20-20-20 Rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps your eye muscles relax and prevents fatigue.
2. Adjust Your Screen Setup:
   • Keep your screen about an arm’s length away and slightly below eye level.
   • Reduce glare by using a matte screen filter.
   • Adjust brightness and contrast to match your room’s lighting. 
3. Stay Hydrated and Blink More: Blinking naturally refreshes your eyes by spreading moisture. Make a conscious effort to blink more often while working or gaming. You can also use artificial tears to keep your eyes lubricated. 
4. Consider Blue Light Protection: Ask your optometrist about blue light filtering lenses or coatings for your glasses. These lenses help reduce exposure and improve visual comfort, especially during long work hours or online learning. 
5. Schedule Regular Eye Exams: Even mild vision changes can increase eye strain. Routine exams at Eye Consultants of North Dakota can detect issues early and ensure your prescription is up to date.

Local Insight: Eye Care in North Dakota 

North Dakota’s dry, windy climate can make eye strain worse — especially when combined with screen time. Dry indoor air during the colder months adds to the problem. Our team at Eye Consultants of North Dakota understands these local challenges and offers personalized eye care to help you maintain clear, comfortable vision year-round. 

Frequently Asked Questions About Digital Eye Strain 

1. Can digital eye strain cause permanent vision damage? No — digital eye strain doesn’t cause permanent damage, but it can make your eyes uncomfortable and affect your productivity if not managed properly. 
2. Does blue light really affect sleep? Yes. Blue light exposure, especially before bedtime, can disrupt your body’s natural sleep-wake cycle by suppressing melatonin production. 
3. What type of glasses help with screen time? Blue light glasses or prescription lenses with anti-reflective coatings can reduce glare and eye fatigue from prolonged digital use. 
4. Should children have screen time limits? Absolutely. Encourage kids to take regular breaks, spend time outdoors, and maintain proper posture while using devices. 
5. When should I see an eye doctor? If you experience constant headaches, blurry vision, or eye discomfort even after resting, it’s time to schedule an eye exam. 

Protect Your Eyes Today 

Don’t let screen time take a toll on your vision. Our experienced eye doctors at Eye Consultants of North Dakota can help you find the right solutions — from dry eye treatments to custom computer glasses. Call 701-235-0561 or click below to schedule an appointment today!