Complete Eye Care Guide for Screen Users

Dry eyes, soreness, burning sensation, blurred vision, headaches, neck and shoulder stiffness, and decreased concentration. These symptoms typically begin appearing after 2 continuous hours of screen use and worsen as usage time increases.

The high-energy blue light emitted by screens can penetrate through the eye to the retina. While scientific evidence on blue light causing retinal damage is still inconclusive, blue light definitively suppresses melatonin production, affecting sleep quality.

Under normal conditions, people blink 15-20 times per minute, but this drops to 5-7 times when concentrating on a screen. This reduced blink rate destabilizes the tear film and is one of the primary causes of digital eye strain and dry eye.

Prolonged close-range screen viewing causes the ciliary muscle to contract continuously, leading to accommodative spasm and pseudomyopia. Over time, this can accelerate myopia development, particularly affecting children and adolescents.

Every 20 minutes of screen use, shift your gaze to something at least 20 feet (about 6 meters) away for at least 20 seconds. This allows the ciliary muscle to relax, reducing eye fatigue from near-distance work. Set a timer on your phone or computer to build this habit.

Every 20 minutes, perform a deliberate blinking exercise: close eyes for 2 seconds -> open -> squeeze eyes shut for 2 seconds -> open. Repeat 5 times. This helps redistribute the tear film and keeps the ocular surface moist.

Every 50-60 minutes, stand up and leave your seat for 5-10 minutes. Use this time to walk around, drink water, and look at distant scenery through a window. This benefits not only your eyes but also your overall productivity.

Rub your hands together to generate warmth, then gently place your warm palms over your closed eyes for 30 seconds to 1 minute. The warmth and darkness help relax the eye muscles and relieve fatigue.

The screen should be 20-28 inches (50-70 cm) from your eyes — roughly arm's length. The top of the screen should be at or slightly below eye level, with your line of sight angled naturally downward about 15-20 degrees. This angle allows the eyelids to cover more of the eye surface, reducing tear evaporation.

Screen brightness should match the ambient lighting. If the screen looks like a light source, it's too bright; if it looks gray and dull, it's too dim. Increasing the contrast between text and background helps reduce eye strain.

Prevent glare and reflections on the screen. Use blinds or curtains to control natural light. The ambient lighting should be about half the brightness of your screen. Avoid placing your screen directly in front of or with your back to a window.

Set font size to a comfortably readable level. Generally, screen text should subtend a visual angle of about 0.35-0.40 degrees — in practical terms, you should be able to read easily without squinting or leaning forward.

Enable night mode or blue light filtering when using screens in the evening, shifting the color temperature warmer. This not only reduces eye discomfort but, more importantly, prevents blue light from disrupting your sleep quality.

Choose preservative-free artificial tears and use them when your eyes feel dry. Single-use vials are recommended to avoid preservative irritation to the eye surface. Daily use should not exceed 4-6 times; if more frequent use is needed, consult an ophthalmologist.

The ideal humidity for offices and homes is 40-60%. Using a humidifier can effectively mitigate the impact of dry environments on your eyes. Avoid having air conditioning or fan airflow directed at your face.

Apply a warm towel (approximately 104°F / 40°C) to your eyes for 5-10 minutes daily. This promotes meibomian gland oil secretion, stabilizing the tear film structure. It's particularly effective for meibomian gland dysfunction, the most common cause of dry eye.

Research shows that a diet rich in Omega-3 fatty acids (such as fatty fish, flaxseed, and walnuts) can improve tear quality and reduce dry eye symptoms. Aim to eat Omega-3-rich fish at least twice a week.

Whole-body hydration is necessary to maintain normal tear production. Ensure you drink enough water daily (approximately 2-3 liters), especially when working in air-conditioned environments.

Extend one arm straight out with your thumb pointing up. Focus on your thumb for 10 seconds, then shift your gaze to a distant object at least 10 feet (3 meters) away for 10 seconds. Repeat 10 times. This exercise trains the accommodative ability of the ciliary muscle, reducing fatigue.

Close your eyes and slowly rotate your eyeballs clockwise in a complete circle (taking about 5 seconds per rotation). Repeat 5 times, then do 5 counterclockwise rotations. This helps relax the extraocular muscles and improves eye mobility.

Imagine a large figure 8 (or infinity symbol) about 10 feet (3 meters) in front of you. Slowly trace the figure with your eyes, 5 times in each direction. This exercise improves the smoothness of eye tracking movements.

Squeeze your eyes tightly shut for 5 seconds, then completely relax and open them. Repeat 5 times. This simple action stimulates tear production while relaxing the periorbital muscles.

Using your index and middle fingers, gently press the following points for 10 seconds each: temples (the depression at the sides of your head), the inner end of each eyebrow, the inner corner of each eye (just above the bridge of the nose), and the center point below each eye socket (about 1 cm below the orbital rim).

Smartphones are the device most likely to cause close-range eye strain. Maintain a distance of at least 12 inches (30 cm), increase font size, avoid using in shaky vehicles, and absolutely never use your phone in complete darkness.

When using multiple monitors, place the primary screen directly in front and secondary screens to the side. Keep all screens at consistent brightness and color temperature to reduce the adaptation strain when shifting your gaze between them.

Children's eyes are more susceptible to screen-related damage. Children under 2 should avoid screen use entirely, ages 2-5 should be limited to no more than 1 hour daily, and school-age children should have reasonable time limits with sufficient daily outdoor activity.

Ages 18-40 without symptoms: comprehensive eye exam every 2 years. Age 40 and above: annually. High-risk groups (diabetes, high myopia, family history): follow your doctor's recommended frequency. Heavy screen users: annual examination recommended.

A complete eye examination should include: visual acuity testing, intraocular pressure measurement, slit-lamp examination (assessing cornea and lens), fundus examination (evaluating retina and optic nerve), and tear film testing (assessing dry eye severity).

If you need glasses or contact lenses, ensure your prescription is accurate and suited to your visual needs. Heavy screen users may benefit from dedicated computer glasses, which may have a different prescription than general-purpose eyewear.

Contact lens wear can worsen dry eye during screen use. Consider high-water-content or silicone hydrogel daily disposable lenses, limit wearing time to 8-10 hours, and use artificial tears to maintain moisture.