From the moment we wake up to the last scroll before bed, our eyes rarely get a break. Laptops power workdays, phones fill spare minutes, and streaming platforms stretch late into the night. Screens have
quietly become the background of modern life – indispensable, yet demanding. While this digital dependence may feel harmless, our eyes often bear the brunt, showing up as fatigue, dryness, headaches, and blurred vision long before we realise something is wrong.
“We are in a digital era, and screens are an unavoidable part of work, education and leisure. Technology is a necessary evil as excessive screen time can strain our eyes and affect long-term vision health,” says Dr Sripriya P, Consultant Ophthalmologist at Dr Agarwals Eye Hospital, Bengaluru.
Echoing this, Dr Venkatesan C, Senior Consultant, Ophthalmology at SRM Global Hospitals, Chennai, adds, “Prolonged screen exposure triggers digital eye strain. While it may not permanently damage the eyes in most cases, it causes daily discomfort and visual deficiency.”
Together, both experts stress that small, consistent habits can make a significant difference.
What Is Digital Eye Strain?
The symptoms are easy to dismiss at first – burning or watery eyes, blurry vision by evening, sensitivity to light, and that familiar heaviness around the forehead. But these signals shouldn’t be ignored. Dr Venkatesan explains that eye fatigue is often accompanied by neck and shoulder pain, largely due to poor posture during device use. “Our eyes are not designed for non-stop focus on screens,” he notes, pointing out that hours of staring at a fixed distance force the eye muscles to overwork.
The 20-20-20 Rule: Your First Line Of Defence
One of the simplest fixes is also the most effective. “Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps relax the eye muscles,” says Dr Sripriya, referring to the widely recommended 20-20-20 rule. This brief reset reduces strain and gives your focusing muscles a chance to recover, something they rarely get during marathon screen sessions.
Blink More, Adjust More
Another overlooked habit? Blinking. “While looking at screens, the blinking rate reduces, which leads to dryness. Consciously blinking more frequently keeps the eyes moist,” Dr Sripriya explains. Lubricating eye drops can also help if discomfort persists.
Screen positioning matters too. Both doctors recommend keeping devices at arm’s length, with the top of the screen slightly below eye level. Adjusting brightness to match room lighting, increasing font size, and using blue light filters or night mode can further reduce stress on the eyes.
Dr Venkatesan also cautions against working in dark rooms. He says, “Proper lighting reduces glare and prevents your eyes from overcompensating.”
Food, Hydration, And Sleep Matter Too
Protecting your eyes isn’t just about what happens in front of a screen. It’s also about overall wellness. A diet rich in vitamins A, C, and E, omega-3 fatty acids, lutein, and zinc supports long-term eye health. Leafy greens, carrots, fish, eggs, nuts, and citrus fruits all make the list. Staying hydrated helps prevent dryness, while adequate sleep allows the eyes to repair daily strain. “Rest reduces redness, puffiness, and fatigue,” says Dr Sripriya.
Other simple precautions include avoiding screens immediately after waking, wearing sunglasses outdoors for UV protection, and resisting the urge to rub your eyes, which can increase infection risk.
Why Regular Eye Exams Are Non-Negotiable
Even if symptoms feel mild, routine check-ups are crucial. Early signs of dryness, strain, or underlying conditions can often be detected long before they become serious. Both experts emphasise that preventive care, not crisis management, is the key to maintaining long-term vision.
Screens aren’t going anywhere. and neither is our reliance on them. But protecting your eyes doesn’t require drastic changes. A few mindful adjustments, better posture, balanced meals, and intentional breaks can help your vision stay sharp and comfortable in a world that rarely logs off.
