7 quick and easy ways to reduce digital eye strain

Screen use now amounts to 14-plus hours a day for almost a third (28%) of UK adults - and up to half may be suffering from digital eye strain because of this extended use.

With the help of Max Halford, clinical lead at the Association of British Dispensing Opticians, we show you seven simple ways to keep your eyes healthy, whether you're using a monitor, laptop, tablet or phone. 

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Digital eye strain: causes and symptoms

Digital eye strain (DES) - or computer vision syndrome -  is caused by a cluster of features including working distance (distance from the screen), lighting, ergonomics (including how your computer is positioned) and inadequate screen breaks.

It may also have underlying vision problems such as short-sightedness as a factor.

Symptoms of digital eye strain

• Tired and uncomfortable eyes
• Dry, itchy eyes
• Watery eyes
• Headaches
• Blurred vision
• Pain in the neck and shoulders

Max Halford says: 'It is becoming a more common symptom reported in opticians' practices as patients spend more time working on computers, laptops and tablets - and, increasingly, smartphones.'

Gaming consoles, ebook readers and televisions can also cause DES.

A study from 2022 found that 60% of the time we use an electronic device we are using at least one other at the same time (source: Computers in Human Behaviour Reports).

Best places to have an eye test - we reveal the best opticians for this essential health check-up, plus essential tips for understanding what they're testing for

How to reduce digital eye strain

There are a number of things you can do to help lessen the chances of suffering from DES, most of which are simple to carry out and don't cost much to action.

Here's what the experts - and the evidence - suggest.

Tip 1: Take regular screen breaks

Quick fix: Set a screen break timer to sound every 20 minutes

Experts recommend the 20-20-20 rule - every 20 minutes take a 20-second break and focus your eyes on something at least 20 feet away, like the view from a nearby window.

Max Halford says: 'Taking adequate breaks away from your screen isn't just good for your personal wellbeing but for your eyes, too.'

Research by the University of Leeds in 2022 found that around half (54%) of adults use screens more often than before the Covid pandemic, with a similar percentage (59%) saying this negatively impacts their health (source: White Rose Research Online).

Make sure you're comfortable - see our expert buying advice plus round-up of the best office chairs

Tip 2: Use a bigger screen

Quick fix: Use the biggest screen you've got, such as a tablet instead of a phone 

A large screen is likely to lead to less eye discomfort and and fatigue than a small one, according to a 2021 study in South Korea.

Study participants who watched videos on a 6.1-inch smartphone felt more intense eye discomfort and tiredness within a shorter time than those using a 9.7 inch tablet (source: BMC Ophthalmology).

A word of warning: the same study found eye discomfort was a problem with both screen sizes after 20 minutes, so you still need to maintain good habits even if you're using a bigger screen.

Only screens with good colours and clear text make our pick of the best computer monitors

Tip 3: Pick the right text size and colour

Quick fix: Adjust basic settings on your computer

Max Halford says while a larger screen size may be better when it comes to maximising comfort, adjusting text size is more important.

Before shelling out for a bigger screen, try some simple adjustments like changing the contrast, avoiding the use of colours that are challenging to the eye (such as writing red text on a blue background) and changing the font size.

Text size should be a couple of sizes larger than the smallest size you can comfortably read when you're visiting the optician.

Follow our step-by-step guide on 9 easy ways to make your PC easier to use for help on making your PC work for you, including how to magnify text and increase contrast

Tip 4: Get your lighting right

Quick fix: Close your blind or curtains

Glare can lead to eye strain, even if you're using a top-notch monitor. So optimise your surroundings by dimming bright lights (switch to lower wattage or non-fluorescent bulbs), blocking out intrusive light with blinds or curtains and repositioning your desk.

'Having your back to a bright window with all the associated glare and reflections appearing on your screen will make things worse.' says Max Halford.

Your display should be positioned at eye level about 50cm away, with the top of the screen slightly below eye level and perpendicular to your line of sight.

Tip 5: Keep dry eyes well hydrated

Quick fix: Blink regularly and drink throughout the day

Adults normally blink 15-20 times a minute but research has found this can reduce to 5-7 times a minute with screen use - this can contribute to DES, especially if you're in a dry environment such as an office with central heating or air-con.

Drink lots of water to hydrate from within, remind yourself to blink rather than staring to keep the front surface of your eyes moist.

Moisturising eye drops containing ingredients such as sodium hyaluronate (for example, Boots Eye Drops for Dry and Irritated Eyes £3.69 for 10ml, £36.90 per 100ml) may provide relief, but don't see them as a reason to overexert your eyes.

Best reusable water bottles - we've tested a range of eco-friendly options, including Bobble, Chilly's and S'well, to help you stay hydrated

Tip 6: Visit your optician

Quick fix: 20-30 minutes for an eye test

During your appointment, your optician can carry out a 'visual task analysis' which factors in your screen usage (including working distances, type of screen, size of task/font and screen time) and advise you on any lenses they think may be appropriate.

While there's no strong evidence that blue light-blocking lenses lessen DES symptoms, specs with anti-reflection coating or polarising filter lenses may help reduce glare so seek advice from your optician. (You can find out more about lens materials and coatings.)

The NHS says you should have your eyes tested every two years - Which? research has revealed the best places to have an eye test to help you choose where to go.

Best and worst opticians stores - we surveyed more than 6,000 people to find out which opticians they rate best including CostCo, Boots Opticians, Specsavers, Vision Express and more

Tip 7: Fit an anti-glare filter or screen protector

Quick fix: Buy these for all your devices, big and small

Many LCD screens have anti-reflective surfaces and when we test computer monitors at Which?, our rigorous testing includes how reflective a screen is - take a look at our computer monitor reviews to help you buy the best for your budget. 

If you're not planning an upgrade just yet, an anti-glare filter or screen protector may be useful for minimising glare at a fraction of the cost. Don't forget to put them on other tech, too, including tablets and phones, as these can all add to your eye strain.

Screen protectors start from around £16 for a phone, £25 for a laptop and upwards of £30 for a monitor - some cost a lot more. You can buy them from retailers including Amazon and Currys. 

Best tablets - whether you're after Android or Apple, we'll help you find the right tablet for you

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