Long hours in front of screens can lead to tired eyes, dryness, and headaches—often called digital eye strain or computer vision syndrome. At Shalaaki Eye & ENT Clinic in Bangalore, we see many patients who benefit from simple changes to their screen habits. Here are five evidence-based tips that can help.
1. Follow the 20-20-20 rule
Every 20 minutes, look at something at least 20 feet away for at least 20 seconds. This gives your focusing muscles a short break and can reduce eye strain and fatigue.
2. Adjust your screen
Position your screen about an arm’s length away, with the top at or slightly below eye level. Reduce glare with a matte screen or by adjusting lighting. Increase text size and contrast so you don’t have to strain to read.
3. Blink more often
People tend to blink less when using screens, which can cause dry, irritated eyes. Make a habit of blinking regularly. If your eyes still feel dry, use preservative-free artificial tears as needed.
4. Use good lighting
Avoid working in a dark room with only the screen on. Use ambient lighting that’s not too bright and doesn’t create glare on the screen. A desk lamp directed away from the screen often works well.
5. Take short breaks
Stand up, stretch, and step away from the screen every hour. Short breaks improve circulation and reduce muscle tension in the neck and shoulders, which often go along with eye strain.
If you still have persistent eye discomfort, headaches, or blurred vision after trying these steps, it’s a good idea to get a comprehensive eye check-up. At Shalaaki Clinic, we can rule out refractive errors, dry eye, or other conditions and suggest a personalised plan. Book an appointment with our team in Nagarbhavi, Bangalore.