How to Protect Your Eyes From Screen Strain: A Simple Eye Health Routine

To protect your eyes from screen strain, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Blink often, keep your screen about arm’s length away and slightly below eye level, and cut glare. Eat leafy greens and get regular eye exams. Blue light glasses probably will not help.

Why do screens strain your eyes?

Focusing up close for hours tires the eye muscles, and you blink less. The American Academy of Ophthalmology notes that people normally blink about 15 times a minute but only 5 to 7 times a minute while using screens. Less blinking means drier, more irritated eyes. Screens do not damage your eyes permanently, but strain causes tired eyes, blurry vision and headaches.

How should I set up my screen?

1. Use the 20-20-20 rule.
2. Keep the screen about arm’s length away, with the top at or slightly below eye level.
3. Match screen brightness to the room and reduce glare from windows and lights.
4. Make text larger instead of leaning in.
5. Blink on purpose, and use artificial tears if your eyes feel dry.
6. Use night mode in the evening if it helps you wind down, mainly for sleep habits.

Do blue light glasses work?

Probably not for eye strain. A Cochrane review found blue light filtering lenses may not reduce eye strain from computer use in the short term compared with regular lenses (Singh et al., 2023). I used to recommend them. I would save your money.

What foods support eye health?

• Leafy greens like spinach and kale, plus corn and eggs, for lutein and zeaxanthin
• Citrus and berries for vitamin C
• Nuts and seeds for vitamin E
• Fish, meat and beans for zinc

For people with intermediate age-related macular degeneration, a specific supplement formula (the AREDS2 formula with lutein and zeaxanthin) is used to slow progression. Adding omega-3s to it did not help further (AREDS2 Research Group, 2013). That formula is for people diagnosed by an eye doctor, not a general supplement.

Do omega-3 supplements help dry eyes?

In a large year-long trial, 3,000 mg a day of omega-3s did not improve dry eye symptoms more than placebo (DREAM Research Group, 2018). Fish is still good for you, but do not count on fish oil pills for dry eyes.

Do eye exercises work?

Simple breaks help with comfort. Near-far focus shifts and palming, cupping warm hands over closed eyes, can feel relaxing after long screen sessions. They will not fix nearsightedness or replace glasses.

How often should I get my eyes checked?

Get a full eye exam if you notice changes in vision, and on the schedule your eye doctor recommends, more often if you have diabetes, high blood pressure or a family history of eye disease. Sudden vision loss, flashes of light, a shower of new floaters or eye pain need care the same day.

How does fitness affect eye health?

Regular exercise, not smoking and controlling blood sugar and blood pressure all lower the risk of eye problems linked to diabetes and heart disease. Wear eye protection for sports like racquetball and sunglasses with UV protection outside.

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