Combatting digital eye strain

As screen time increases, many suffer from Computer Vision Syndrome (CVS). Simple steps like the 20-20-20 rule, eye exercises, and ergonomic adjustments can help prevent and manage CVS symptoms, ensuring better eye health, writes Dr Rohit Sreenath

Dr Rohit Sreenath

In today’s digital world, screens are an essential part of our everyday lives — whether for work, study, or leisure. However, prolonged screen time can lead to a condition known as Computer Vision Syndrome (CVS) or digital eye strain, which affects millions of people worldwide. Recognising the symptoms and knowing how to manage CVS is crucial for maintaining good eye health and overall well-being.

What is Computer Vision Syndrome?

Computer Vision Syndrome is a set of eye and vision-related problems caused by extended use of digital devices such as computers, tablets, smartphones, and e-readers.
Common symptoms include:

 Eye strain and fatigue

 Dry, irritated, or watery eyes

 Blurred or double vision

 Headaches

 Neck and shoulder pain

These symptoms occur due to factors like reduced blinking, poor posture, inadequate lighting, and constant focusing on close-up screens.

Here are some ways to reduce eye strain:

The 20-20-20 rule

One of the easiest and most recommended habits to prevent CVS is the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This practice helps relax the eye muscles that tire from continuously focusing on nearby screens. Setting a timer or reminder can assist in remembering to take these much-needed breaks.

Pencil push-ups & orthoptic exercises

Sometimes, eye strain stems from the eyes struggling to focus properly, a condition known as accommodative insufficiency or convergence issues. Pencil push-ups are a simple exercise where you focus on a pencil held at arm’s length and slowly bring it closer to your nose, maintaining focus throughout. Performing this exercise daily can strengthen eye muscles and improve focus.

For persistent cases, orthoptic exercises supervised by an eye specialist can improve eye coordination and focus. These exercises are particularly beneficial for children and adults who experience frequent double vision or headaches.

Bynocs for severe cases

For individuals with severe accommodative insufficiency or binocular vision problems, Bynocs therapy offers an advanced digital solution. It combines eye-tracking technology and personalised vision training exercises delivered through a digital platform. Clinical studies show that regular use of Bynocs significantly improves eye coordination and reduces symptoms.

Taking care of dry eyes

A common complaint among digital device users is dry or irritated eyes. This happens because people tend to blink less while staring at screens, which causes the tear film on the eyes to evaporate more quickly.

Use lubricating eye drops (artificial tears) regularly to keep your eyes moist. Prefer preservative-free drops, especially if you use them several times a day.

Practice conscious blinking exercises: every few minutes, deliberately close your eyes fully several times to refresh the tear film.

Maintain good humidity levels in your workspace and avoid direct airflow from fans or air conditioners, which can dry your eyes further.

If dryness persists despite these measures, consult an ophthalmologist to rule out underlying conditions like Meibomian Gland Dysfunction (MGD), which may require specific treatments.

The role of specialised lenses

Modern lens technology has introduced several options designed to alleviate digital eye strain:

 Eyezen lenses provide mild magnification to reduce the effort required for focusing during near tasks. They often come with blue light filtering coatings.

 Blue light filter lenses aim to block a portion of the blue light emitted by screens, which some studies suggest might contribute to eye fatigue and sleep disturbances. However, recent research has shown mixed results on their effectiveness in reducing CVS symptoms.

 While these lenses can offer comfort for many users, they should complement — not replace — other preventive measures such as regular breaks and ergonomic adjustments.

Ergonomics, key to eye comfort

Proper workspace setup is essential to reducing CVS symptoms:

 Position your screen approximately 50 to 70 cm (20 to 28 inches) away from your eyes, with the top of the screen slightly below eye level.

 Ensure ambient lighting is adequate, but avoid glare on the screen. Use blinds or curtains if needed.

 Take regular breaks from screen use, and consider adjusting font sizes or contrast for easier reading.

Lifestyle tips to support eye health

Nutrition: Maintain overall health by consuming a balanced diet rich in omega-3 fatty acids, vitamins A, C, and E, all of which are beneficial for eye health.

Hydration: Drink plenty of water to support tear production and keep eyes moist.

Sleep: Get sufficient sleep to allow the eyes to repair naturally.

Exercise: Regular physical activity supports healthy circulation, including blood flow to the eyes.

When to see an eye specialist

If symptoms of eye strain, dryness, or headaches persist despite following preventive measures, it’s important to seek professional help. An ophthalmologist can conduct a detailed eye exam, check for refractive errors, binocular vision problems, and recommend appropriate treatments, including prescription lenses or vision therapy.

Computer Vision Syndrome is an emerging concern in a screen-dominated world, but it is manageable with simple, practical steps. To protect your eyes:

 Follow the 20-20-20 rule for regular eye breaks.

 Include pencil push-ups and orthoptic exercises for better focus and coordination.

 Use lubricating drops and maintain good environmental humidity to combat dryness.

 Consider specialised lenses like Eyezen and blue-light filters as supplementary tools.

 Set up an ergonomic workspace and follow a healthy lifestyle.

 Consult an eye doctor if symptoms persist or worsen.

By adopting these habits, you can protect your eyes, improve comfort, and continue to enjoy the digital world without strain.

Quick tips for reducing eye strain
 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
 Pencil push-ups: Strengthen eye muscles by focusing on a pencil and moving it closer to your nose.
 Lubricating drops: Use preservative-free artificial tears to keep eyes moist.
 Ergonomics: Position your screen 20-28 inches away with the top slightly below eye level.
 Blue light filters: Use blue light filtering lenses to reduce eye fatigue from prolonged screen time.
 Exercise & hydration: Stay active and drink plenty of water for overall eye health.
 See an eye specialist: Consult a professional if symptoms persist.

(The author is an ophthalmologist and phaco-refractive surgeon based in Bengaluru.)