A young woman sitting at a desk in an office, facing a laptop and a tablet. She has her hands pushed up against the bridge of her nose and has a look of discomfort on her face. Her eyes are closed. The office is illuminated in a soft blue light.

Healthy Solutions for Digital Eye Strain

Being in front of a screen for long stretches of time can leave your eyes feeling strained, tired, or dry. If you’re spending a lot of time on a screen – whether it’s for work, school, or play – keep in mind the 20-20-20 rule. After every 20 minutes of screen time, take a 20-second break to focus your eyes on something at least 20 feet (six meters) away. This gives your eyes a well-earned rest, which can reduce eye strain and other symptoms, including headaches and blurred vision.

Here are some more screen time tips to reduce eye strain:

  • Keep your screen free of dirt and dust (both of which can increase blurry vision).
  • Remember to blink. Did you know that you blink nearly 60% less when you’re in front of a screen? That reduction in blinking can increase your risk of dry eyes.
  • Avoid using screens in an environment with harsh or no lighting. Harsh lighting can produce screen glare, while an absence of surrounding light creates contrast with a glowing screen. Both of these environments can cause discomfort and strain on your eyes. Try to use your screen in a room that is softly illuminated.
  • Avoid bright screens two-to-three hours before bedtime. This can reduce the effects of blue light on your sleep cycle.
  • Eat green, leafy vegetables and colourful fruits! Besides being a good idea for your overall health, these foods contain vitamins and minerals that also help protect your eyes against the effects of blue light from screens.

This post is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice or delay in seeking treatment because of information found on this website. If you think you may have a medical emergency, immediately call your doctor (the Royal Oak Optometry Clinic phone number is 250-479-8206) or dial 911.


  1. Clare Martin December 28, 2023 at 6:08 am

    I am thankful for your advice when you told us that it is recommended that we avoid bright screens two to three hours before bedtime since this will help reduce the effects of blue light on our sleep cycle. I have an online job at the moment and I spend most of the day in front of a computer for long hours, so it’s no surprise that my eyesight has gotten worse ever since. I’ll take note of this while I look for an eye care center in Highland to contact for an appointment soon.


    • Sarah Lett December 31, 2023 at 5:07 pm

      Hi Clare! Everyone’s looking at so many screens these days, we know how hard it can be to avoid them! If you’re looking for an optometrist in the Greater Victoria area (Capital Regional District), give ua a call at 250-479-8206 or request an appointment at https://royaloakoptometry.com/appointment/. Happy New Year!


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