7 Ways to Cope With Digital Eyestrain if You Have Dry Eye

When you concentrate your sight on a screen, you blink less often and may not close your eyes completely, says Catherine Heyman, OD, the founding dean and an associate professor at the school of optometry at High Point University in High Point, North Carolina. “Blinking less makes tears evaporate more quickly, leaving the eyes dry and irritated,” she says.

1. Take Regular Screen Breaks

When we use screens, we don’t blink enough and our eyes get dry, says Michelle Andreoli, MD, an ophthalmologist at Northwestern Medicine in the Chicago area and a spokesperson for the American Academy of Ophthalmology.

“We normally blink about 15 times in one minute, but only about 5 to 7 times in a minute while using computers, phone screens, or watching TV. That’s why looking at screens for long periods of time without taking breaks may cause eyestrain, which can feel like ‘tired eyes,’ and symptoms like dry eyes, blurry vision, or headaches,” says Dr. Andreoli.

That’s why it’s important to take breaks frequently when using screens for long periods of time, she says.

2. Practice Slow, Complete Blinks

Blinking less isn’t the only problem. When you concentrate your vision on a computer, phone, or other digital device’s screen, your blinks are often incomplete, says Dr. Heyman. Your upper eyelid doesn’t come all the way down across your eye, leaving part of the eye’s surface exposed.

That’s an issue because a complete blink is necessary to spread the tear film evenly across the surface of the eye, she says.

3. Position Your Screen Slightly Lower

The position of your screen can also contribute to dryness, says Heyman.

“I recommend positioning the computer monitor slightly below eye level, which reduces how widely the eyes must remain open and may slow tear evaporation,” she says. If needed, increase the font size rather than leaning closer, says Heyman.

Andreoli recommends sitting 25 inches (about two feet) away.

4. Reduce Glare and Make the Screen Easier to Read

Increasing the font size and alternating computer work with non-screen tasks can also help, says Heyman.

5. Keep Fans and Vents Aimed Away From Your Face

Fans, heating vents, air-conditioning, and low humidity can cause tears to evaporate more quickly, adding to screen-related dryness, says Heyman.

“People should avoid having fans or air vents directed toward their faces and consider using a humidifier in particularly dry environments,” she says. Check the airflow around your usual workspace and redirect a vent or move your seat if needed, says Heyman.

6. Use Artificial Tears Before Discomfort Builds

If you find yourself reaching for drops more than four times a day, she generally recommends preservative-free artificial tears, as preservatives may cause additional irritation with repeated use. Preservative-free drops can be used as often as needed.

If you have severe dry eyes, Andreoli suggests asking your ophthalmologist about a prescription for a thicker gel or ointment.

Contact lens wearers should make sure the drops are approved for use with them, says Heyman.

She advises against relying on products marketed mainly to “get the red out,” because they may not adequately treat dryness and can sometimes cause rebound redness.

“Perhaps most importantly, people should keep in mind that while artificial tears help manage symptoms, they may not address the underlying cause of dry eye,” says Heyman.

7. Know When to See an Eye Doctor

You shouldn’t assume that discomfort and fluctuating vision are simply part of the deal if you spend most of your day looking at screens, says Heyman.

If symptoms continue even after you've made changes like those previously mentioned, an eye exam could help uncover the cause, she says. “Dry eye is not a single condition; it can be related to eyelid inflammation, problems with the oil-producing glands in the eyelids, medication side effects, contact lens wear, autoimmune disease, environmental factors, or other eye conditions,” says Heyman.

If your symptoms are affecting productivity, comfort, or quality of life, it is time to schedule an eye examination, she says.

Eye pain, significant redness, light sensitivity, discharge, a sudden change in vision, an eye injury, or the feeling that something is stuck in your eye shouldn’t be brushed off or something to discuss at a future appointment; you should seek care right away for any of those symptoms, says Heyman.