Top Eye Strain Symptoms from Prolonged Screen Use
Screens are everywhere these days. With remote work, online school, video streaming, and online gaming, it’s more common than ever for people to work, play, and be entertained by their computers, tablets, and phones.
Digital devices make our lives easier and more productive but at a cost: our eyes. Screens can be a significant source of visual strain, commonly referred to as digital eye strain or computer vision syndrome.
In this article, we’ll discuss top eye strain symptoms from screen overuse, causes, and how to prevent and treat symptoms, including how to select the right 144 Hz gaming monitor, touchscreen portable monitor, or OLED monitor to reduce eye strain.
Key Takeaways
- Digital eye strain is common in today’s screen-focused lifestyle.
- Symptoms include eye fatigue, dryness, blurry vision, headaches, and light sensitivity.
- Causes include blue light, flicker, glare, and poor posture.
- Prevention includes ergonomic adjustments, the 20-20-20 rule, and the right monitor technology (144 Hz, portable, OLED).
- Persistent symptoms require medical attention.
What is Digital Eye Strain?
Digital eye strain is a collection of eye- and vision-related issues that result from staring at digital screens for extended periods. On average, adults now spend over 7 hours a day on digital devices, and that figure is higher for desk workers and gamers. Eyes focus on, shift between, and adjust to screens for hours at a time, creating visual and physical strain.
Computer screens are different from reading books or windows. Screens flicker, emit blue light, and usually display lower contrast or unnatural text size than what we’re used to. A combination of these factors tires the eye muscles, causing an array of symptoms.
Top Eye Strain Symptoms from Screen Overuse
Eye fatigue: Eye fatigue is a common symptom when overusing digital screens. It can feel like your eyes have been squinting all day, and it’s hard to focus, even on distant objects. Eye fatigue usually builds up throughout the day and worsens after long periods of remote work or gaming.
The problem is due to staring at screens that flicker, emit blue light, and are usually at lower contrast or smaller text size than traditional media, like books or newspapers.
Eye fatigue is usually fixed with rest, screen breaks, and the 20-20-20 rule.
Dry eyes: Dry eyes is a common condition resulting from staring at screens for hours on end. We normally blink 15-20 times a minute, but when we stare at screens, that number drops by 50%. With less moisture on the surface of the eyes, they become dry, leading to irritation and redness.
It feels like there’s something in your eye, or you experience a burning, gritty feeling.
Reduced blink rate, which results in less moisture on the surface of the eye, causes dry eyes from screen overuse.
Blurry or double vision: Blurry or double vision is another common symptom of staring at screens for long periods. Your eyes focus and re-focus repeatedly without rest, eventually leading to blurred or double vision. The eyes can no longer tell if something is far or near because of the close-up screen use.
Double or blurry vision results from continuous focus on close-up objects (computer screens) without breaks. Usually temporary at first, blurry vision can last longer with repeated exposure.
Headaches: Headaches are another familiar symptom of prolonged screen use. Because eyes are tired, sore, or dry, the muscles have to work harder to focus on screen pixels and small text. Low refresh rates, like on some non-gaming monitors, also create invisible flickering, causing headaches.
Eye fatigue or soreness and invisible screen flicker can cause headaches from screen overuse.
Neck, shoulder, and back pain: Neck, shoulder, and back pain are less common eye strain symptoms but are still related to screen overuse. When your eyes strain to see something — from glare, low resolution, small text, or improper viewing angles — you naturally hunch or crane your neck, leading to upper body pain.
Eye strain leading to poor posture and physical compensation can cause neck, shoulder, and back pain.
Increased sensitivity to light: Light sensitivity (photophobia) is when your eyes feel especially sensitive to light, even brightness you would otherwise not consider harsh. Light sensitivity can be caused by overstimulating the retina or from general eye muscle fatigue. Bright fluorescent lights or LED lighting can be uncomfortable for anyone but especially after long hours in front of digital screens.
Light sensitivity can be a symptom of eye strain, as the retina is overstimulated from screens and blinking rates slow.
Difficulty concentrating: Difficulty concentrating is another subtle way that eye strain from screens can affect you. Your eyes feel tired, dry, or sore, making it challenging to focus on work, study, or gaming.
Eye fatigue and discomfort can lead to reduced cognitive performance and difficulty concentrating.
What Causes Eye Strain From Screens?
The above symptoms all have the same underlying cause, staring at a digital screen for too long. Below are some of the most common causes:
Blue light emission: Computer monitors and phones emit blue light, which scatters more easily than other colors, creating more “visual noise” your eyes have to sort through.
Screen flicker: Some computer monitors refresh at a low frequency (60 Hz), which is enough to cause invisible flicker. A 144 Hz gaming monitor refreshes at a much higher rate for smoother and less tiring viewing.
Low screen resolution or glare: Text and objects are less distinct on a lower-resolution screen and cause more squinting and eye strain.
Close distance to the screen: Holding a screen too close makes it harder for your eyes to focus.
Improper lighting: Bright lights or dark environments cause too much contrast, making you squint or experience discomfort.
Uncorrected vision problems: If you have uncorrected nearsightedness or farsightedness, your eyes have to work harder to see.
Who is at Risk of Eye Strain from Screens?
Anyone who stares at a screen for an extended time can experience digital eye strain. However, some groups are more likely to develop symptoms:
Office workers on a computer for 8+ hours
Gamers who play all day or several hours per session
Students in online classes or using tablets to study
Graphic designers, coders, and programmers with intense screen work
Heavy smartphone/tablet users
Thankfully, technology has some great solutions too.
How the Right Monitor Can Help Prevent Eye Strain
One of the most important factors for reducing digital eye strain is the right display. Here are three factors to consider:
Use a 144 Hz gaming monitor: Flicker is an invisible but significant source of visual and eye fatigue. Screen refresh rates that are too low (60 Hz is the norm on many monitors) cause your eyes to subconsciously work harder to process motion. A 144 Hz gaming monitor has a much higher refresh rate for smoother transitions and less flickering, which can make all the difference during long gaming sessions.
Buy a portable monitor for ergonomic viewing: Laptops are especially problematic because most people use them in non-ergonomic positions. A touchscreen portable monitor like the P69 can help solve this. You can attach the portable monitor as a second screen next to your laptop at eye level and change the viewing angle or stand next to your chair while using the P69 without losing visual quality. Touch support also helps you interact more naturally with your computer for less stress on the neck, shoulders, and back.
Choose OLED display technology: OLED monitor provide several benefits for eye comfort. They offer deeper blacks, better contrast ratio, and no backlight flicker. OLED monitors also have lower blue light emission and more natural color, so text is crisper, colors more accurate, and images smoother.
Other Tips for Reducing Eye Strain from Screens
In addition to getting the right monitor, these tips can help you prevent and reduce digital eye strain:
20-20-20 rule: Every 20 minutes, look away at something at least 20 feet away for 20 seconds. This gives the focusing muscles in your eyes a break.
Optimize your environment: Your monitor should be 20–28 inches away from your face, and the top of the screen should be at or just below eye level.
Reduce glare: Eliminate reflections with curtains, diffused lighting, or anti-glare screen protectors.
Use artificial tears: Lubricating eye drops (try Systane) help with dry eyes when you forget to blink.
Adjust your screen settings: Bigger text and higher contrast is easier on the eyes. Screen brightness should match the surrounding lighting.
Use a night mode or blue light filter: Activate your screen’s blue light filter or night mode after sunset. You can also buy blue light blocking glasses for digital use.
Blink more: Blinking is an unconscious habit, but it’s one you should be more conscious of during screen use. Make a point to blink more when staring at a screen, especially during long stretches of reading or coding.
Use proper eyewear: If you wear glasses or contacts, ensure your prescription is up to date. Ask your eye doctor about blue light–blocking or blocking lens options for screens.
When to See an Eye Doctor
If you experience the symptoms of digital eye strain described above and have not yet consulted a doctor or optometrist, it’s a good idea to book an appointment. Common symptoms of digital eye strain are often a sign of uncorrected vision issues or other conditions, like dry eye syndrome or convergence insufficiency, that need medical attention.
Conclusion
Eye strain from screens is a common problem in the 21st century. Computers, tablets, and phones are an inevitable part of most people’s lives, whether you work on them for 8 hours a day or play games on your phone while watching TV.
Thankfully, eye strain from digital screens is not inevitable. Most of the symptoms above (fatigue, dryness, blurry vision, headaches, etc.) are preventable and treatable.
With knowledge of the causes of digital eye strain and some simple good habits, like taking breaks, optimizing monitor placement, and upgrading to a quality monitor or 144 Hz gaming monitor, you can drastically improve your eyes’ comfort.
The right monitor can help reduce eye strain from prolonged screen use. The right display can help reduce digital eye strain because of three key factors: a 144 Hz gaming monitor to reduce flicker-related eye strain, a portable monitor for ergonomic viewing, and OLED technology for crisp, flicker-free viewing.
The best monitor is one that you like using, but the right technology, like a touchscreen portable monitor, also helps with ergonomics, reducing eye strain, and promoting better viewing habits.
FAQs
Q: What is digital eye strain?
Digital eye strain, or computer vision syndrome, is a collection of vision problems caused by prolonged screen use, such as dryness, fatigue, and blurred vision.
Q: Can a 144 Hz gaming monitor reduce eye strain?
Yes. Higher refresh rates reduce flicker and create smoother visuals, making them easier on the eyes during long gaming or work sessions.
Q: Do blue light filters really help?
Yes. Blue light filters and glasses reduce scatter, glare, and sleep disruption caused by excessive blue light exposure.
Q: How do I prevent dry eyes while using screens?
Blink often, use artificial tears, and follow the 20-20-20 rule to maintain moisture.
Q: When should I see a doctor for eye strain?
If you experience persistent symptoms like blurry vision, headaches, or severe dryness, book an eye exam to rule out underlying conditions.