Eye Strain and Fatigue

Eye strain, also called asthenopia, is discomfort and fatigue of the eyes typically caused by prolonged visual tasks like reading, computer work, or driving. While uncomfortable, eye strain doesn't usually indicate serious eye problems and can often be managed with simple measures.

What Eye Strain Feels Like

Symptoms of eye strain include:

• Tired, heavy eyes
• Aching or soreness in or around eyes
• Difficulty focusing
• Dry, irritated eyes
• Watery eyes
• Blurred vision that comes and goes
• Headache (often frontal or around eyes)
• Neck and shoulder tension
• Difficulty keeping eyes open
• Light sensitivity
• Worse at end of day or after prolonged tasks

Common Causes

Digital Eye Strain (Computer Vision Syndrome)

The most common cause today:

• Reduced blinking—we blink less when staring at screens
• Screen distance and angle—often too close or awkward
• Glare—from screens or lighting
• Poor contrast—small text, low resolution
• Blue light—may contribute to eye fatigue

Uncorrected Vision Problems

• Need for glasses—or outdated prescription
• Presbyopia—age-related difficulty with near focus
• Astigmatism—irregular cornea causing strain
• Convergence insufficiency—difficulty coordinating eyes for near work

Environmental Factors

• Poor lighting—too dim or too bright
• Dry air—from heating, AC, or low humidity
• Air blowing toward face—from vents or fans
• Glare—from windows or lights

Other Factors

• Prolonged concentration—any sustained visual task
• Driving long distances—especially at night
• Contact lens wear—can contribute to dryness
• Lack of sleep—tired people have more eye strain

When to Seek Care

Eye strain is usually benign, but see a doctor if:

Managing Eye Strain

The 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your focusing muscles a break.

Optimize Your Workspace

Screen position:

• 20-26 inches from eyes
• Top of screen at or slightly below eye level
• Tilt screen slightly back (15-20 degrees)

Lighting:

• Position screen to avoid glare from windows
• Use indirect lighting rather than overhead fluorescents
• Consider a desk lamp for papers
• Match screen brightness to surroundings

Chair and posture:

• Feet flat on floor
• Thighs horizontal
• Arms at comfortable angle for keyboard
• Back supported

Screen Settings

• Increase text size if squinting
• Adjust brightness to match environment
• Increase contrast
• Use dark mode if it helps
• Consider blue light filter (night shift mode)

Blink More

• Consciously remind yourself to blink
• Post a reminder note near your screen
• Take blink breaks

Address Dry Eye

• Use artificial tears (preservative-free for frequent use)
• Consider a humidifier
• Direct vents away from face
• Stay hydrated

Get the Right Glasses

• Have your vision checked regularly
• Consider computer glasses (optimized for screen distance)
• Ensure your prescription is current
• Anti-reflective coating can help

Take Breaks

• Step away from the computer regularly
• Do different tasks periodically
• Look out the window
• Walk around

Eye Strain vs. More Serious Conditions

Eye Strain	May Be More Serious
Tired, aching eyes	Severe pain
Improves with rest	Persists or worsens
Related to visual tasks	Unrelated to tasks
No vision loss	Actual vision loss
Headache around eyes	Severe or unusual headache
Goes away with breaks	Constant

Frequently Asked Questions

Can eye strain damage my eyes?

No. While eye strain is uncomfortable, it doesn't cause permanent damage to your eyes or vision. However, it can significantly affect your comfort and productivity.

Do blue light glasses help?

Evidence is mixed. Some people find them helpful, but scientific studies haven't conclusively proven they reduce eye strain. They're generally harmless to try if you want to see if they help you.

Is screen time bad for my eyes?

Screen time causes eye strain but not permanent damage. Children who spend more time indoors (on screens or otherwise) may have higher rates of nearsightedness development—outdoor time appears protective.

Why is my eye strain worse at the end of the day?

Your eye muscles and tear film fatigue over the day. Blinking decreases, eyes dry out more, and focusing muscles tire. This is why symptoms often peak in the afternoon or evening.

Should I limit my screen time?

Taking regular breaks is more important than arbitrary limits. Follow the 20-20-20 rule, optimize your environment, and ensure you're blinking enough. If eye strain persists despite these measures, discuss with your eye doctor.

Can eye exercises help?

For general eye strain, breaks and good habits are usually sufficient. However, if you have convergence insufficiency (difficulty coordinating eyes for near work), specific exercises prescribed by an eye doctor can help.

References