Eye Comfort at Screens: Simple Habits That Help

After hours at a screen, many people feel dry, heavy or blurry eyes, or have a headache. The causes are common and often fixable.

Why it happens

We blink much less while focusing on a screen, which dries the eyes. We also hold our focus at one distance for a long time. Glare, dim rooms and a screen at the wrong height make it worse.

The 20-20-20 habit

Every twenty minutes, look at something at least twenty feet (six metres) away for twenty seconds. It rests the focusing muscles and reminds you to blink.

Tune the display

• Match brightness to the room so the screen is not glowing like a lamp.
• Increase text size instead of squinting or leaning in.
• Use a warmer colour mode in the evening if you find it more comfortable.
• Tilt the screen or change the lighting to cut reflections.

Blink and sip

Make a point of blinking fully. Drink water through the day. If your eyes feel dry, lubricating drops may help, and a room that is not too warm or draughty makes a difference.

Distance and angle

Keep the screen an arm's length away with its top slightly below eye level so that you look gently downward.

Book an eye test

Slightly uncorrected vision is a common cause of strain. Tell your optician how many hours you work at a screen, because glasses made for computer distance can help.

Take real breaks

Step away from the screen, look out of a window, or go outside for a few minutes. Your eyes and mind will thank you.

When to get advice

If you notice sudden changes in vision, flashing lights, or discomfort that does not improve, seek help from an eye care professional. This guide is general information, not medical advice.

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