Remedies for Eye Strain From Screens (and Eye Strain Headaches): What Actually Helps

What causes eye strain from screens?

Most remedies for eye strain are simple changes to how you use and position your screen, but they work best once you know the cause. Screen-related eye strain, also called digital eye strain or computer vision syndrome, is a group of eye and vision problems linked to long periods of computer, tablet and phone use. The American Optometric Association lists the most common symptoms as eyestrain, headaches, blurred vision, dry eyes, and neck and shoulder pain.

The AOA and CCOHS list overlapping causes:

• Poor lighting and glare on the screen.
• Improper viewing distances.
• Poor seating posture.
• Uncorrected vision problems.
• Dry air or air movement (CCOHS).
• Holding a fixed, close focus for a long time.

The good news is that most of these are fixable at the desk. The American Academy of Ophthalmology says that looking at screens for long periods does not permanently damage your eyes, although it can make them uncomfortable. HSE agrees that screen work does not cause permanent damage, but can cause tired eyes, discomfort, temporary short-sightedness and headaches.

This article is general information, not medical advice. If eye symptoms persist, see an optometrist or ophthalmologist.

What are the best remedies for eye strain?

These are the remedies for eye strain that the AAO, AOA and CCOHS agree on, roughly in order of how easy they are to start.

1. Blink more

The AAO says people normally blink about 15 times a minute, but only about 5 to 7 times a minute while using screens. Blinking keeps the eye surface moist. Make a conscious effort to blink fully and often; the AAO even suggests a sticky note on the screen as a reminder.

2. Take regular visual breaks

Looking into the distance lets the focusing muscles relax. CCOHS says eye specialists recommend the 20-20-20 rule: at least every 20 minutes, take a 20-second break and look at something 6 metres (20 feet) away. The AOA gives the same rule and adds a longer rest of 15 minutes after two hours of continuous computer use.

The evidence for the exact numbers is mixed, as we explain in our 20-20-20 rule article, but regular breaks are consistently recommended. The eye break timer runs the reminders for you.

3. Use artificial tears and manage dry air

The AAO suggests artificial tears when your eyes feel dry, and a humidifier if you often work in a dry, warm room. Ask a pharmacist or eye doctor which drops suit you.

4. Move the screen to the right distance and height

The AAO recommends sitting about 25 inches (about arm's length) from the screen, positioned so your gaze is slightly downward. The AOA gives 20 to 28 inches, with the center of the screen 15 to 20 degrees below eye level.

Distance matters because, as CCOHS explains, focusing on close objects takes muscular effort, and the closer the screen, the greater the effort. If text is too small at a comfortable distance, enlarge the font rather than moving closer. Our guide to monitor height and viewing distance walks through the setup.

5. Match brightness to the room and raise contrast

The AAO says that if your screen is brighter than your surroundings, your eyes have to work harder. Adjust screen brightness to match the light around you, and try increasing contrast. CCOHS also suggests adjusting brightness and contrast to your preference.

6. Control glare

CCOHS describes the monitor as a mirror: windows, overhead lights and shiny surfaces all reflect off it. Its fixes:

• Angle the monitor away from lights and windows.
• Cover windows with adjustable blinds.
• Dim or diffuse overhead lights.
• Use a task lamp on paper documents, not on the screen.
• Use matte finishes on nearby surfaces.

OSHA adds that the monitor should be placed perpendicular to the window, and warns that tilting the screen back can pick up glare from ceiling lights. If glare can't be fixed, the AAO and AOA both mention a matte screen filter.

7. Keep your prescription current

The AOA says uncorrected or under-corrected vision problems can be major contributors to computer eye strain, and that a general-purpose prescription may not suit computer distance. CCOHS notes that by their forties, most people can't see clearly at close range without correction (presbyopia), and suggests checking your vision every one or two years, as advised by your eye specialist. Tell the examiner about your screen work.

8. Consider computer glasses

The AAO says prescription computer glasses that focus at screen distance (about 20 to 26 inches) may reduce strain for people who work at a computer for many hours. Some have multifocal lenses. If you wear bifocals and tilt your head back to see the screen, OSHA suggests single-vision lenses designed for computer work, or lowering the monitor.

9. Give contact lenses a rest

For contact lens wearers, the AAO suggests switching to glasses sometimes, not sleeping in lenses, and keeping up good cleaning practices, because dry eye can be an ongoing problem with long screen use.

Can eye strain cause headaches?

Yes, it can. The AOA lists headaches among the most common symptoms of computer vision syndrome, and Cleveland Clinic says hours of nonstop screen time may lead to irritated eyes, blurry vision and headaches. The AAO is more cautious, noting that some people have headaches they attribute to eye strain.

So an eye strain headache is real, but not every headache at the computer comes from the eyes. The NHS notes, for example, that stress can make headaches worse.

What does an eye strain headache feel like?

There is no single clinical definition. Screen-related headaches often behave like tension-type headaches, which Cleveland Clinic describes as feeling like "a tight band wrapped around your head, putting pressure on your forehead and temples." It lists eye strain from staring at a screen or documents for a long time as one trigger.

The usual pattern is a headache that builds during a long screen session, comes with tired, dry or blurry eyes, and fades after you stop.

What causes it, and how do you fix it?

The screen-related causes are the ones covered above: long periods of close focus, squinting at small text or through glare, a screen brighter than the room, and an outdated prescription. The NHS lists both eyesight problems and bad posture as causes of headaches.

That means the remedies for eye strain in this article are also the fixes for an eye strain headache: distance breaks, a screen about an arm's length away and slightly below eye level, matched brightness, less glare and bigger text. Cleveland Clinic also suggests a 15-minute break every two hours on top of the 20-20-20 rule.

When should you see a doctor?

If an eye strain headache keeps returning after you've fixed your setup, book an eye exam; the AAO says an ophthalmologist can check for dry eye, your eye muscles and your prescription. The NHS advises seeing a GP for regular headaches, urgent advice for a headache with vision or eye problems, and emergency care if it comes with loss of vision or numbness or weakness in the face or body.

Do blue light glasses help with eye strain?

The AAO's position is clear. It says there is no scientific evidence that blue light from digital devices causes damage to the eye, and it does not recommend blue light-blocking eyewear for computer use. The AAO also points out that computer glasses for reducing eye strain are not the same as blue light-blocking glasses.

Blue light does affect the sleep-wake cycle, so the AAO suggests limiting screen time in the two to three hours before bed if you have trouble sleeping. That is a sleep issue, not an eye strain remedy.

How much does posture matter for eye strain?

More than most people expect. CCOHS notes that people dealing with glare or uncorrected vision tend to lean forward or backward to compensate, which speeds up postural fatigue. The AOA describes people tilting their heads at odd angles because their glasses aren't designed for screen distance, leading to neck, shoulder or back pain.

So eye strain and neck pain often share a cause. Fixing screen height, distance and glare tends to help both. Our workstation ergonomics guide covers the whole desk.

What rights do workers have to eye tests?

In Great Britain, HSE says employers must arrange and pay for an eye test for DSE users who ask for one. This should be a full eye and eyesight test by an optometrist or doctor. Employers only have to pay for glasses if the test shows the person needs special glasses for the distance the screen is viewed at; if an ordinary prescription works, they don't.

Employers in other countries should check their local rules, but offering eye tests to heavy screen users is good practice either way.

When is eye strain a sign of something else?

The AOA notes that most screen-related visual symptoms are temporary and fade after you stop using the screen, but some people have continued problems such as blurred distance vision. The AAO advises seeing an ophthalmologist if your eyes are consistently red, blurry or watery, or become sensitive to light or painful. Sudden changes in vision should be checked promptly.

Next steps

The best remedies for eye strain start with the free fixes: blink, take breaks and move the screen. The 20-20-20 eye break timer handles the reminders. Then work through screen position and glare, and book an eye exam if symptoms continue. For tips on setting up the rest of a home desk, see work from home ergonomics.