Digital Eye Strain: A Modern-Day Struggle
By Neha Kumar, MD
Before your feet even hit the ground in the morning, your eyes are already hard at work. Whether you’re answering endless emails, searching for the perfect dinner recipe, or getting a head start on holiday shopping, screens demand our attention all day long. In fact, studies show that the average working-age adult in the U.S. spends about seven hours per day in front of a screen.
The result? Many people experience dry, irritated eyes, blurry vision, and headaches—symptoms of a condition experts call digital eye strain or computer vision syndrome. These symptoms often creep in subtly, making them easy to dismiss as simple fatigue or stress. But over time, they can significantly affect productivity, mood, and overall well-being.
Since most of us aren’t giving up our devices anytime soon, here are some simple ways to protect your eyes and ease symptoms of digital strain.
Follow the 20-20-20 rule
Every 20 minutes, look at something at least 20 feet away for 20 seconds. This quick reset relaxes the eye muscles that are working hard to keep you focused on the screen. To stay consistent, try setting a timer or using an app that reminds you to take these short breaks.
Blink more often
Normally, we blink about 15 times per minute. But while using digital devices, that number can drop to as few as 5 to 7 blinks per minute. Fewer blinks mean less natural lubrication, which leads to dryness and discomfort. Make a conscious effort to blink more often, and consider using lubricating eye drops if your eyes feel dry.
Let your eyes breathe
On days when you’ll be spending long hours at the computer, consider swapping your contact lenses for glasses. Contacts can worsen dryness because they reduce oxygen flow to the eye and rely on frequent blinking to stay comfortable, something we naturally do less of while using screens. This can lead to irritation, fatigue, and the need for extra eye drops. Glasses, on the other hand, keep your eyes better hydrated and even provide a bit of protection against air from fans or air conditioning. Simply put, glasses are often the more comfortable choice for screen-heavy days.
Adjust your workspace
Your setup matters. Sit about an arm’s length from your monitor, and adjust the height so you’re looking slightly downward instead of straight ahead. Increase contrast, lower brightness, and consider using a matte screen protector to reduce glare. Small tweaks can go a long way toward reducing strain.
Get an eye exam
If symptoms continue despite these changes, it’s time for an eye exam. You may have an underlying condition such as dry eye syndrome, or your vision may need correction. In some cases, your eye doctor can prescribe special glasses optimized for computer use. These are different from blue-light filtering glasses.
What about blue light?
Research shows that the light from digital devices does not cause eye strain or eye disease. For that reason, the American Academy of Ophthalmology does not recommend blue light-filtering glasses. Instead, focus on healthy screen habits. That said, blue light can disrupt sleep cycles. To protect your rest, consider putting screens away one to two hours before bedtime.
So often, we push through discomfort in the name of productivity. By making small, intentional changes, you can protect your vision and keep your eyes comfortable. Your eyes work hard for you. Give them the care they deserve. For more information please call 302-652-3353 or visit www.eyephysicians.com.
Bio
Dr. Neha Kumar is a board-certified Ophthalmologist with over 10 years of experience in diagnosing and treating a wide range of eye conditions. Specializing in cataract surgery and comprehensive eye care, Dr. Kumar is committed to providing personalized, high-quality care to her patients in Eye Physicians and Surgeons Newark location.
Born and raised in Ohio, Dr. Kumar earned her medical degree from Northeast Ohio Medical University, where she was elected to the Alpha Omega Alpha Honor Society. In 2013, she completed her Ophthalmology residency at Georgetown University Hospital/Washington Hospital Center in Washington D.C. where she gained extensive hands-on experience in both surgical and medical treatments for eye health.
Since completing her training, Dr. Kumar has been providing eye care in Delaware and was recognized as a Top Doc in Delaware Today magazine in 2019 and 2025. She is a member of the Delaware Academy of Ophthalmology and American Academy of Ophthalmology and is board-certified by the American Board of Ophthalmology.
Prior to joining Eye Physicians and Surgeons in 2025, Dr. Kumar was practicing at the Wilmington VA Medical Center, caring for our nation’s veterans and teaching the next generation of ophthalmologists.
She served as adjunct faculty and a Residency Site Director for the Temple University Ophthalmology Program and was honored by the resident in 2023 with the Faculty Teacher of the Year award.
Eye Physicians & Surgeons, P.A. 1207 North Scott Street, Wilmington, Delaware 302-652-3353 eyephysicians.com
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