What is Eye Strain & How Can I Relieve It?

Technology is playing a big part in helping us to keep healthy. From using the latest wearable fitness technology to using apps to track your diet, there are many ways in which technology can have a positive effect on your well-being.

However, the impact of technology on the nation’s health is not always positive. Overuse of technology has been linked with symptoms of eye strain. Just think about how many hours you spend watching TV or on social media when you could be out enjoying other things.

What is Eye Strain?

Eye strain, or asthenopia, can be caused by a host of unpleasant symptoms, including headaches, dry eyes and blurred vision, as well as concentration issues. While DES (digital eye strain) from looking at screens for long durations of time is a common culprit, poor lighting such as glare and reflections, reading and driving too long behind the wheel, and days spent doing activities requiring intense focus can also contribute to eye strain.

The trend toward eye strain has increased over the past decade, because of more screen time. For example, the American Optometric Association reports that ‘Computer Vision Syndrome’ affects between 50-90 per cent of computer users who work at a video display terminal two or more hours per day’ – a statistic that is US-centric, but an analogous trend is apparent in the UK, with concerns about children’s screen-use also raised.

Since the COVID-19 pandemic, digital eye strain among children has risen significantly, as did online learning and screen use more generally. Trends like these can be observed worldwide, with a growing scrutiny of the ramifications of screen use on young users, especially as it pertains to the eyes and their development.

Symptoms can be alleviated by preventative measures such as the 20-20-20 rule (look 20 feet away for 20 seconds every 20 minutes), adjusting screen brightness and positioning and getting routine eye exams (and potentially a prescription for computer eyewear) to address and prevent problems with computer strain.

As our Vision of Britain report shows, there is one area of our health in particular where technology can have a detrimental effect, and it’s something too many of us take for granted: our eyesight.

Can Eye Strain Cause Floaters?

Eyestrain and floaters are different eye conditions, and although eyestrain can cause headaches, pain, and a range of other visual symptoms, it does not cause floaters.

Eye strain doesn’t cause floaters, but it can make them seem more noticeable. If you’re staring at a bright screen or reading, and your eyes are strained, you might be aware of floaters that you wouldn’t normally pay attention to. If your floaters are new,  suddenly increase in number, or if you see flashes of light or a curtain veil over your vision you should see an eye specialist in an emergency, as this could be a sign of a serious problem, such as a retinal detachment.

Does Presbyopia Cause Eye Strain?

Presbyopia is a condition caused by the ageing of the eye. The lens of the eye starts to lose its elasticity and thus becomes less able to accommodate and focus on nearby objects. The condition can be a cause of eye strain in some people, especially those engaged in near tasks for long periods, as the condition can cause symptoms such as headaches, tired eyes, and blurred vision.

As the ciliary muscles strain to compensate, the result can be painful, in the form of eye strain. When people with poor eyesight read, they often subconsciously squint or hold documents at ‘arm’s length’ to reduce their discomfort.

The use of digital screens can worsen the symptoms of presbyopia, as digital screens typically require near vision focus and presbyopes may find it difficult to view such screens with comfort without the use of corrective lenses, for the following reasons:

Long-term Demand on Near Vision: Digital devices are generally used at close range, putting greater demands on the focusing of the eyes. Particularly, for the presbyopic, focusing can be more difficult anyway, so this increases eye strain.

Reduced Blinking: During screenwork, we blink much less than usual. This can cause or exacerbate dry eye symptoms. Presbyopia and dry eye can compound the effects of eye strain.

Small Text and Poor Screen Position: Small typefaces and poor screen position will increase demand for near vision and require more effort by people with presbyopia to see or work with digital devices.

The Symptoms of Eye Strain

So, how do you know when too much screen time is affecting your eye health? Well, a twitch in the eye or sensitivity to light is a big sign of tired or strained eyes. Yet only a third of adults are aware of this, so many people simply ignore the symptoms.

The symptoms of eye strain from computer screens include:

• Headaches
• Sore, itchy or irritated eyes
• Redness around the eyes
• Blurry vision, or difficulty focusing clearly
• Dry eyes
• Watery eyes
• Tiredness
• Soreness or achiness around the neck, shoulders and back
• Difficulty concentrating
• Increased sensitivity to light
• Twitches in the eye

Of course, if you think your eyes are strained, or if you are experiencing any other problems with your vision, you should make an appointment with an optometrist as soon as possible.

How to Relieve & Avoid Eye Strain

Whilst eyestrain is common, there are a handful of simple measures you can take to avoid eye strain from screens. Following our key tips to avoid eye strain will help elevate the physical side effects it may cause. However, if you’re experiencing prolonged eyestrain or eye irritation, it could be a sign of something more serious, therefore, you should seek advice from your doctor.

Limit Your Exposure

If you are working in an office job that requires the use of a digital screen, ensure you limit screen time and take frequent breaks.

Follow the 20-20-20 rule

Optometrists recommend following the 20-20-20 rule. This involves resting your eyes by looking at something at least 20 feet away for 20 seconds every 20 minutes. It’s a great way of giving your eyes a break (only around 43% of adults follow this advice).

Alter Your Monitor’s Settings

Changing your computer’s brightness and contrast settings could help to reduce the strain on your eyes. Have a look at the settings and see if you can find an option which makes it easier for you to focus.

Altering your monitor settings to reduce blue light can also help to minimise eye strain.

Assess your workspace

As well as making sure your computer is set up correctly, you should also look at the setup of your wider workspace, including making sure that your computer is at the correct height and distance from your chair and that you’ve got a good posture. This can help with reducing eye strain and fatigue. Many workplaces have a nominated health and safety officer who can help to check this with you, so don’t be afraid to ask for help.

Clean your screen

Anything you can do to reduce the effort your eyes have to make to focus could make a difference – even something as simple as cleaning your screen.

Blink more

When you’re staring at a screen, you tend not to blink as much as you would in natural light. When you’re working at a computer, try and remember to blink sometimes to avoid your eyes getting too dry.

Blinking also moistens and refreshes the eyes which helps keep eye strains at bay.

Make the most of your breaks

If possible, try to take regular short breaks away from your screen. Even a couple of minutes to go and make a cuppa could give your eyes a rest. In addition, try to make the most of your lunch break by getting outside in natural light if you can.

Limit your exposure

Of course, the best way to avoid eye strain from computers is to limit your exposure time. This may seem challenging, with screens being such a big part of our everyday lives, but any changes you can make to give your eyes a rest are well worth doing.

Get regular eye tests

It’s a good idea to get regular eye exams as these can identify potential eye strain symptoms and suggest remedies.

The Benefits of Technology

Of course, the aim of technology is to make our lives better, and there is a positive side to technology when it comes to eye health.

Seven in ten optometrists say that improvements in technology are making it easier to treat eye conditions. Meanwhile, 24% of GPs and 18% of optometrists believe that eye test apps help diagnose problems with eye health. With regards to laser eye surgery in particular, the ongoing development of technology means that vision correction is now safer and more effective than ever.

What to do if you are concerned

If you’re concerned about a deterioration in your vision, it’s important to see an optometrist as soon as possible. If you find that you’ve got problems with your eyesight, whether it’s short-sightedness, long-sightedness, astigmatism or cataracts, we’ve got treatments here at Optegra which can help.

To find out more about our treatment options, come along to your nearest Optegra eye hospital, or book a free consultation with one of our experts.