The Facts Behind Digital Eye Strain - And What You Can Do About It

Have you ever noticed that after a long day of staring at your phone, tablet or computer screen your eyes feel kind of weird? Maybe you experience some discomfort, itching or dryness. They could even be a bit sore, almost like how your muscles feel after swimming, running or playing sports. These could all be symptoms of digital eye strain. Digital eye strain symptoms aren't super specific; basically, if your eyes feel uncomfortable in any way after you’ve been staring at a screen for even just a couple of hours, you’re experiencing digital eye strain.

There are some specific criteria that classify digital eye strain. The screen has to emit light and must be held at mid to close range, like a cell phone or tablet that you hold in your hands and use just a few feet away from your face. If your eyes feel strange after binge-watching an entire show on a TV that’s 10 feet away from where you were sitting on your couch, it may not be considered digital eye strain. However, any type of strain or discomfort should be taken seriously.

So how do you make sure your eyes are OK? One of the easiest things you can do to protect yourself is to just give your eyes a break. It’s hard to disconnect from your phone, but if you find yourself using it until you fall asleep in your bed at night and reaching for it first thing in the morning, you’re not doing your eyes any favors. If you have to prioritize your screen time, put school, work and your future (including college applications and career research), first. Plus, it’s helpful to give your eyes frequent rests throughout the day while you’re awake. Look out the window, go for a walk outside, read a book that isn’t on a backlit screen or try sitting further away from your computer screen.

For those times when you need to be at your desk doing homework, consider picking up a pair of computer glasses. These glasses help reduce digital eye strain by reducing glare and filtering out the blue light spectrum, which is what puts the most stress on our eyes. You don’t need a prescription to get them, and they come in a variety of styles. You can go for a cat-eye look or the wayfarer style with heavy plastic frames. Even just a few hours of wearing these types of glasses can be helpful.

There are other ways to reduce digital eye strain at your desk, as well. Look for computer programs that subtly alter the light that the screen emits to reduce the blue end of the spectrum. It looks a little weird at first, because your screen will take on an orangey tinge, but you get used to it after a while, and the benefit is noticeable. The screen will be bright enough to be visible, but without the blue, the light is much easier on your eyes.

Using your phone or tablet in complete darkness isn’t a good idea, either. The bright light coming from the screen is hard on your eyes when there’s no other light in the room. Keeping a lamp on if you’re up late on your phone will be helpful for your eyes. However, it’s best to try to avoid using your phone after dark as much as possible.

Whether you’re sitting at your desk getting ready for finals or chilling on your couch playing games, digital eye strain can cause discomfort when you least expect it. PBteen can help by providing lamps, accessories and furniture to alleviate the pressure on your eyes and to help you build better self-care habits. After all, learning how to deal with digital eye strain now will keep you healthy later in life.