Screens and your eyes: how to avoid eye strain

Can screens damage your eyes?

Many of us spend most of the working day looking at a screen, and then more time on phones and tablets in the evening. It is natural to wonder whether that is harming our eyes. The College of Optometrists says there is no evidence that looking at screens will cause your eyes any harm, and the Health and Safety Executive says screen work does not cause permanent damage to the eyes.

That does not mean screens have no effect. Long spells of screen work can lead to tired eyes, discomfort, temporary short-sightedness and headaches. This is often called digital eye strain.

What are the signs of eye strain?

Signs include tired, sore or dry eyes, blurred vision, headaches and finding it harder to concentrate. When we focus on a screen, we tend to blink less, which can make eyes feel dry. Poor posture, glare and a screen that is too close or too far away can add to the discomfort, and you may notice aches in your neck and shoulders too.

What is the 20-20-20 rule?

The 20-20-20 rule is an easy way to rest your eyes. The College of Optometrists suggests that every 20 minutes, you look at something about 20 feet away for about 20 seconds. It describes the rule as a guide rather than a strict instruction, but it is a helpful habit, especially during long stretches at a screen.

Changing tasks also helps. The Health and Safety Executive says short, frequent breaks are better than longer, less frequent ones: 5 to 10 minutes every hour is better than 20 minutes every 2 hours.

How should you set up your screen?

A good set-up reduces strain on your eyes and body. The Health and Safety Executive recommends positioning your screen about an arm's length away, with the top of the screen level with your eyes. Avoiding glare and reflections, and adjusting the brightness and text size so you can read comfortably without leaning in, also help. Blinking fully and often, and keeping your workspace well lit, can help too.

Do blue light glasses help?

Blue light glasses are widely marketed, but the evidence for them is weak. The College of Optometrists has said the best available evidence does not support using blue-blocking lenses to improve vision, ease eye strain, improve sleep or protect the eyes. Taking breaks and getting your eyes tested are more likely to help.

How often should you have a sight test?

Regular sight tests check your vision and the health of your eyes. The NHS says you can usually have an NHS sight test every 2 years if you are eligible for a free test, or more often if your optometrist advises it. Tell your optometrist how much you use screens, as some people need glasses specifically for screen work, even if they do not need them otherwise.

What do employers need to do?

If you are an employer, the law sets out some clear duties for staff who use screens as part of their work. The Health and Safety Executive says an employer must provide an eye test for a screen user who asks for one, and must pay for it. Employers only have to pay for glasses if the test shows an employee needs special glasses for the distance they view their screen at.

Employers must also plan work so that screen users get breaks or changes of activity, and carry out a workstation assessment for staff who use screens daily, for an hour or more at a time, as part of their normal work. Reminding staff about these rights is a simple way to support their wellbeing.