Eye Care Tips for People Who Work on Screens All Day

Staring at a screen for hours is unavoidable for many people, whether for work, studying, or entertainment.

04:37 12 February 2025

Staring at a screen for hours is unavoidable for many people, whether for work, studying, or entertainment. While technology keeps everything running smoothly, it often comes with one common issue—tired, overworked eyes. 

Many people experience dry eyes, headaches, or difficulty focusing after long hours in front of a computer or phone. The good news is that a few simple changes can make a big difference. 

From adjusting screen settings to using blue light glasses, there are easy ways to keep your eyes feeling comfortable and refreshed throughout the day.

Why Do Screens Affect Eye Comfort?

Screens emit blue light, and constant focus on them can cause digital eye strain. This happens when your eyes work harder to read text, follow moving images, and adjust to different levels of brightness. 

Staring at a screen for extended periods can dry or fatigue your eyes. Fortunately, making a few changes to your routine can help.

Adjust Screen Settings for Comfort

One simple way to improve eye comfort is by adjusting your screen settings. Reducing brightness to match the lighting in your room can make a big difference. Increasing text size and contrast can also reduce strain. Using dark mode in low-light settings may help your eyes feel more at ease.

Follow the 20-20-20 Rule

Taking breaks throughout the day can make a huge difference. The 20-20-20 rule is an easy way to rest your eyes. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eyes a chance to relax and refocus. Setting a reminder can help build this habit into your routine.

Use Blue Light Glasses for Extra Comfort

Spending long hours in front of a screen may lead to tired eyes. One way to support your eye comfort is by using blue light glasses. These glasses are designed to filter out some of the blue light from screens, which can help ease eye strain. Many people find them useful, especially when working on digital devices for extended periods.

Blink More to Keep Your Eyes Hydrated

Blinking is a natural way to keep your eyes refreshed, but people tend to blink less often when focusing on a screen. Making a conscious effort to blink more can help keep your eyes feeling hydrated. If your eyes feel dry, using artificial tears can add extra moisture.

Adjust Your Workstation Setup

A comfortable workspace can improve eye comfort. Positioning your screen at eye level reduces the need to tilt your head or strain your neck. Keeping the screen about an arm's length away allows your eyes to focus more easily. Adjusting the lighting in your workspace can also reduce glare and reflections.

Maintain a Healthy Diet for Eye Support

Eating nutrient-rich foods can support overall eye health. Foods high in vitamins A, C, and E, as well as omega-3 fatty acids, contribute to visual wellness. Leafy greens, fish, nuts, and citrus fruits are excellent options to include in your diet. Drinking enough water throughout the day helps keep your eyes hydrated.

Get Regular Eye Checkups

Routine eye exams are important for keeping your vision in top shape. An eye doctor can provide recommendations based on your specific needs. If you experience discomfort while working on screens, an eye exam can help determine the best steps to improve your comfort.

Reduce Screen Time Before Bed

Using screens late at night can make it harder to unwind. Taking a break from screens at least an hour before bedtime can support relaxation. Reading a book or listening to music can be a good way to wind down. Lowering screen brightness in the evening can also help create a comfortable nighttime environment.

Conclusion

Keeping your eyes comfortable while working on screens all day is possible with a few simple habits. Adjusting screen settings, taking breaks, using blue light glasses, and maintaining a balanced diet can make a positive difference. Prioritising eye comfort can lead to a more enjoyable and productive screen experience.