Eye health resources

Digital screens and your eye health: what to know

Learn the facts around digital eye strain, dry eye, blue-violet light exposure, and myopia, and discover some helpful tips along the way.

Medically reviewed on February 23, 2026

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Published on [Month Day, Year]

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5 minute read time

Key takeaways

Digital eye strain is a group of symptoms, caused by prolonged screen use, that may include tired eyes, headaches, and blurry vision
To help prevent eye strain, follow the 20-20-20 rule: Every 20 minutes, take a break to look at an object 20 feet away for at least 20 seconds
Dry eyes are common with heavy digital device usage because we blink less when using digital devices, which can cause our eyes to feel dry and irritated
People blink up to 60% less frequently than normal when using digital devices, which may contribute to dry eyes and irritation
Blue light exposure is a common concern, but there isn't any strong evidence that blue-violet light damages your eyes in any way
Myopia (nearsightedness) could be made worse by digital use—some research suggests a link between increased near-work like screen time and the development of nearsightedness, especially in children

Does your phone affect your eye health?

From smartphones to tablets, computers to televisions, screens are everywhere we look. They have become our main source of entertainment, our favorite way to communicate with friends and family, and our most important tool for navigating the world. While these devices are incredibly useful, they can also take a toll on our eye health. Prolonged screen time can lead to symptoms like:

Digital eye strain
Dry eyes
Disrupted sleep

Common ways digital screens may impact your health

Digital eye strain: What it is and prevention tips

Digital eye strain, also known as computer vision syndrome, refers to a group of symptoms that you may experience when your eyes get tired from overuse. When you focus on a screen (or any single depth of focus) for a long period of time, the little muscles that control your ability to focus can begin to feel strained and exhausted. It's like when you stand for too long—eventually, your legs get tired and you just want to sit down. Symptoms of digital eye strain can include:

Discomfort
Fatigue
Headaches
Blurry vision
Double vision

There are a few things that can make eye strain feel worse—screen glare, poor screen contrast, and sitting too close to your computer can all contribute to digital eye strain. Also, if you have uncorrected vision issues like astigmatism, farsightedness, or presbyopia, your eyes have to work even harder when you use digital screens.

Tips to help prevent or relieve eye strain

Give your eyes a rest with the 20-20-20 rule

Every 20 minutes, look away from your screen for 20 seconds at something 20 feet away. It may help to set a timer until you establish the habit.

Reduce screen glare

Move your screen away from windows and bright lights. You can also use an anti-glare screen filter, adjust your screen height to be slightly below eye level, and change your screen's brightness and contrast so it matches the room around you.

Schedule an eye exam

Your vision can change over time. Schedule yearly eye exams to make sure that you have the exact right prescription for your contact lenses or glasses.

Find an eye doctor

Dry eyes: Why we blink less and what to do about it

Do you think about how often you blink? How about when you’re looking at a digital device? You may not realize it, but blinking plays a huge role in your vision and eye comfort, and when you stare at screens, you actually blink up to 60% less than normal. Since blinking is what spreads moisture across our eyes, staring at a phone or computer all day can easily lead to dryness. The tear film of your eye also helps keep your vision clear. So, in addition to feeling uncomfortable, dry eyes can actually make your vision blurry.

Tips to help prevent dryness of your eyes

Blink intentionally

Since staring at screens slows down your blinking, you might have to build a new habit of blinking on purpose regularly when using digital devices.

Use artificial tears

Artificial tears are special eye drops that can help relieve dry eye symptoms and bring you some quick comfort. If you wear contact lenses, be sure to make sure your eye drops are compatible.

Follow the 20-20-20 rule

Just like with eye strain, looking 20 feet away for 20 seconds every 20 minutes helps your eyes relax and encourages normal blinking.

Improve your environment

Depending on where you live, you could be experiencing the effects of dry air, indoor heating, or low humidity. Humidifiers can add moisture back into the air and help keep your eyes comfortable.

Blue-violet light exposure: Fact vs. fiction

Digital screens give off high-energy, short-wavelength blue and violet light. You know what else does this? The sun. While the sun is actually the largest source of blue-violet light, many people worry that exposure to these rays from screens might affect their eye health and vision.

Right now, there is no scientific consensus that blue light from screens damages your eyes in any way. Even so, evening exposure to the bright illumination of screens can suppress your body's melatonin production, which might disrupt your sleep cycle.

Ask your doctor about blue-violet light filtering

If you have concerns about blue-violet light, talk to your doctor. They may recommend things like blue-light filtering glasses or contact lenses,* changing your screen settings to a "night mode" that warms the colors on your display, or simply taking more frequent breaks away from your devices.

Nearsightedness (myopia) and the impact of screens

Nearsightedness, or myopia, is a condition where you can see objects up close clearly, but things farther away look blurry. Extensive time spent doing near work—which includes focusing on digital screens, reading books, or drawing—could be a risk factor for nearsightedness development in children.

Tips for managing nearsightedness

Take frequent breaks from up-close work
Spend more time outside playing in natural light.
Set up regular eye exams with an eye care professional
Consider using specialized contact lenses or glasses designed to manage the progression of myopia

Still have questions?

Talk to your eye doctor about any vision concerns

If you are experiencing things like vision changes or eye dryness, don't put them off. Talking to your eye doctor sooner rather than later might save you some discomfort and help keep your eyes healthy.

Take a quick online vision test

Think your vision may be a problem? While only an eye doctor can diagnose a vision issue, you can test yourself for common refractive errors at home with an online test.

FAQs

Frequently asked questions

Can digital eye strain cause permanent damage?

Digital eye strain does not typically cause permanent eye damage. However, the symptoms—like headaches, dry eyes, and blurry vision—can be very uncomfortable and make it hard to focus on your daily tasks. Taking breaks and adjusting your screen habits will usually resolve the issue.

Why do my eyes feel so tired after looking at my phone?

When you look at your phone, you probably hold it very close to your face and blink much less than normal. This combination tires out your eye muscles and can dry out the surface of your eyes, leading to that heavy, fatigued feeling.

Are blue light glasses actually worth it?

Many people will tell you that they feel more comfortable when using blue light filtering glasses, but there are many different lenses out there with different filtering abilities, and the American Academy of Ophthalmology does not officially recommend them to prevent eye strain. Speak to your eye doctor for their recommendation for your glasses and remember that taking regular breaks and adjusting your screen brightness and height are also shown to help.

Does looking at phone screens affect eyesight?

Spending a long time on digital devices like your phone can lead to symptoms of digital eye strain like dry eyes and blurry vision, but there isn’t evidence that blue-violet light from screens can permanently damage your eyes. Even so, there is some evidence that near work may increase the chance of myopia progression in children.

What are the side effects of staring at a screen for too long?

Side effects of too much screen time include discomfort, eye fatigue, headache, blurry vision and sometimes double vision. You may also notice discomfort in other areas of your body, like neck and back strain.

Footnotes

The information provided on this page and across the entire Acuvue.com experience is designed to offer educational insights into eye health, referencing expert advice from reputable medical and government organizations, including the American Academy of Ophthalmology, the American Optometric Association and the National Eye Institute. While we research, report, and review the content on Acuvue.com and its extended social media to deliver accurate and up-to-date vision, vision care, and vision correction information, we do not make any assurances, and content accessed on or through Acuvue.com and its extended social media is not intended to replace professional medical advice, diagnosis, or treatment of any eye conditions or health issues. This brings us to our #1 eye health tip: Always consult a qualified healthcare professional for personalized medical guidance and care.

*Filtering of HEV light by contact lenses has not been demonstrated to confer any health benefit to the user, including but not limited to retinal protection, protection from cataract progression, reduced eye strain, improved contrast, improved acuity, reduced glare, improved low light vision, or improved circadian rhythm/sleep cycle. The Eye Care Professional should be consulted for more information.

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