How to Protect Your Eyes from Digital Screen Strain

👀 Tired Eyes? Here’s How to Protect Them from Screens

If your eyes feel dry, strained, or just plain tired after a long day on screens — you’re not alone. Whether you’re working, scrolling, or streaming, digital eye strain is real. Here’s how to give your eyes the care they deserve:

⏱️ 1. Follow the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for 20 seconds.
It’s a simple trick that gives your eyes a much-needed reset.

💡 2. Match Your Screen to Your Surroundings

Adjust brightness and contrast so your screen isn’t glaring like the sun — or glowing in the dark. Your screen should match the lighting around you to ease the strain.

🔦 3. Use Soft, Non-Glare Lighting

Harsh overhead lights + screen glare = eye fatigue.
Opt for soft lighting and try positioning your screen to avoid reflections.

👁️ 4. Don’t Forget to Blink!

We blink way less when staring at screens — and that leads to dry, irritated eyes. Remind yourself to blink more often to keep your eyes comfortable and hydrated.

💧 5. Use Artificial Tears

Still feeling dry? Over-the-counter lubricating drops can provide relief and prevent further irritation.

📏 6. Keep a Healthy Distance

Sit 20–24 inches away from your screen, with the top of the screen at or just below eye level. This encourages better posture and reduces strain on your neck and eyes.

🕶️ 7. Try Computer Glasses

Blue-light-blocking or anti-glare lenses can help ease eye strain during long screen sessions. They’re especially helpful if you spend hours in front of a monitor.

👩‍⚕️ 8. Schedule Regular Eye Exams

Seeing clearly isn’t the only goal — regular check-ups help detect early signs of vision problems and keep your eyes healthy in the long run.

🌟 Bonus: Daily Habits for Happy, Healthy Eyes

🥕 Eat foods rich in Vitamins A, C, and E (think carrots, leafy greens, almonds)
💧 Stay hydrated to keep your eyes moist
😴 Get enough sleep to let your eyes recover
📵 Cut back on screens before bed to avoid nighttime eye fatigue

👓 Final Word

Your eyes do a lot for you — give them a break! A few small changes to your daily routine can make a big difference in keeping your vision sharp and your eyes comfortable, even in a screen-filled world.