Understanding Computer Eye Strain

Computer eye strain, also known as computer vision syndrome, refers to the discomfort and visual problems that arise from prolonged computer use. The following tips can help alleviate and prevent eye strain when working on computers.

8 Ways to Protect Your Eyes from Computer Eye Strain

Adjust Monitor Settings

Ensure that the brightness, contrast, and color temperature of your computer monitor are set correctly. Adjust these settings to reduce eye strain and optimize visual comfort.

Adjust Monitor Settings
Position the Monitor

Position your monitor directly in front of you at eye level or slightly below. This allows you to look straight ahead without straining your neck or eyes. Maintain a comfortable viewing distance of about 20-28 inches from the screen.

Arrange Lighting

Avoid harsh lighting or excessive glare from windows or overhead lights. Position your computer screen to minimize reflections and use blinds or curtains to control natural light. Consider using a desk lamp with adjustable brightness for proper task lighting.

Follow the 20-20-20 Rule

Implementing Healthy Computer Habits

Take Regular Breaks

Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at an object about 20 feet away. This helps reduce eye strain by giving your eyes a chance to relax and refocus.

Blink Frequently

Blinking helps keep your eyes moist and prevents dryness and irritation. Make a conscious effort to blink regularly while using the computer, as people tend to blink less frequently when focused on a screen.

Practice the 10-10-10 Exercise

Every 10 minutes, focus on an object located 10 feet away for 10 seconds. This exercise helps reduce eye fatigue and maintains visual flexibility.

Use Proper Posture

Sit with good posture, keeping your back straight and shoulders relaxed. Adjust your chair and desk height to ensure proper alignment and reduce strain on your neck, shoulders, and back.

Ensuring Visual Comfort

Use Corrective Eyewear

If you wear glasses or contact lenses, ensure that your prescription is up to date and suitable for computer use. Talk to your eye care professional about specialized lenses or coatings that can reduce glare and eye strain.

Use Computer Glasses

Consider using computer glasses specifically designed for computer use. These glasses have lenses that reduce blue light and glare, protecting your eyes and enhancing visual comfort during extended screen time.

Keep Your Eyes Hydrated

Drink plenty of water throughout the day to maintain eye hydration. Dry eyes can exacerbate eye strain, so staying well-hydrated is essential for optimal eye health.


By implementing these practical tips and techniques, you can protect your eyes from computer eye strain and maintain eye health. Prioritize ergonomics, adopt healthy computer habits, and ensure visual comfort to reduce discomfort and improve your overall well-being while using computers.