What Should You Do About Digital Eye Strain?
Practice the 20-20-20 rule, optimize your screen position and brightness, consciously blink more during screen work, use artificial tears for dry eye symptoms, and ensure proper room lighting that reduces glare. These simple adjustments address the primary causes of digital eye discomfort.
The American Academy of Ophthalmology (AAO) identifies reduced blinking as the primary driver of digital eye strain. During concentrated screen work, blink rate drops from 15-20 times per minute to just 3-4 times, causing tear film instability and dry eye symptoms. Consciously blinking completely (ensuring full lid closure) every few minutes and using preservative-free artificial tears can dramatically reduce dry eye discomfort.
Screen brightness should match your surrounding environment — too bright creates glare, too dim causes squinting. Position your screen to avoid reflections from windows or overhead lights. The AAO recommends a matte screen filter if glare cannot be eliminated through positioning. Ambient room lighting should be about half the brightness of a typical office. Reduce overhead fluorescent lighting in favor of indirect or task lighting.
Blink rate drops from 15-20 to 3-4 times per minute during concentrated screen work
Do You Need Blue Light Protection?
Based on current evidence, no. A 2023 Cochrane systematic review of 17 randomized controlled trials found that blue light-filtering lenses provided no measurable benefit for digital eye strain, sleep quality, or macular health. Addressing blinking, screen distance, and ergonomics is more evidence-based and effective.
The blue light concern arose from in vitro studies showing high-intensity blue light could damage retinal cells. However, blue light emitted by screens is orders of magnitude lower than natural sunlight exposure and well below damage thresholds. The AAO does not recommend blue light-blocking glasses for digital eye strain prevention. Night-mode settings on devices (reducing blue light in the evening) may have modest benefits for circadian rhythm and sleep onset, though evidence from human trials is mixed.
Instead of investing in blue light glasses, allocate resources to evidence-based solutions: a high-quality external monitor positioned at proper distance and height, artificial tears, an anti-glare screen protector, and workspace lighting improvements. For sleep concerns, limiting screen use 1-2 hours before bed and using night mode settings are more impactful than blue light filtering lenses worn during the day.
A 2023 Cochrane review found no evidence blue light lenses reduce digital eye strain
