In today’s digital world, prolonged screen exposure, excessive artificial lighting and other daily habits contribute to eye strain. Data shows over 70% of adults in the UK and Ireland report experiencing symptoms of eye strain due to extended periods in front of screens.
Whether working on a computer, reading, or using smartphones, our eyes often endure excessive stress. This article explores the most common causes of eye strain, the importance of eye tests and practical tips for relief.
What is eye strain?
Eye strain, also known as asthenopia, is a common condition developed due to prolonged visual activities. This can be caused by anything from excessive screen time to prolonged driving.
What are the symptoms of eye strain?
Common symptoms of eye strain include:
- Sore, tired, burning, or itching eyes
- Watery or dry eyes
- Blurred or double vision
- Eye strain induced headaches
- Sore neck, shoulders, or back
- Increased sensitivity to light (photophobia)
- Difficulty concentrating
- Feeling that you cannot keep your eyes open
- Red eyes
- General eye discomfort.
Causes & solutions for eye strain
Discover the 7 symptoms and treatments for eye strain.
1. Excessive screen time & digital overload
Cause: Prolonged exposure to digital screens forces the eyes to focus intensely for extended periods, leading to dryness, irritation, and discomfort.
Solution: You should reduce screen exposure by taking breaks using the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. Also set screen brightness to match ambient lighting to reduce glare and strain, this can be a whole lot easier on the eyes!
2. Poor lighting conditions & eye discomfort
Cause: Both dim lighting and overly bright environments can cause eye strain. Insufficient lighting forces the eyes to work harder, while excessive brightness leads to glare and discomfort.
Solution: It’s important to ensure balanced lighting in workspaces and your general home environment, especially if you’re prone to eye strain/ Use indirect lighting rather than harsh overhead lights and position light sources behind or beside screens to minimise reflections and reduce glare.
3. Incorrect screen brightness & contrast issues
Cause: If a screen is too bright or too dim compared to surrounding light, the eyes must constantly adjust, and this can lead to digital eye strain. You might’ve noticed this if you’ve ever been in a dark room while staring at a bright screen.
Solution: Make sure to adjust screen brightness to match the room lighting. On your phone, increase contrast to make text clearer and use dark mode when appropriate. Avoid excessive blue light exposure, especially in the evening – on your phone, you can change your screen settings to ‘night shift’ mode for a warmer colour hue, which is easier on the eyes.
4. Reduced blinking & dry eyes
Cause: People naturally blink 15-20 times per minute, but screen use reduces this rate significantly. Fewer blinks mean less moisture, leading to dry, irritated eyes.
Solution: Make a conscious effort to blink more often. Use artificial tears to keep eyes hydrated if you suffer from dry eyes and follow the 20-20-20 rule to allow your eyes to relax and naturally refresh moisture levels.
5. Prolonged reading & eye fatigue
Cause: Extended reading sessions, whether digital or print, require continuous focus, which tires the eye muscles and leads to headaches and strain.
Solution: Take short breaks every 30-40 minutes, and if you’re reading digitally, adjust text size and spacing for better readability. Also, use proper lighting to avoid high contrast between the page and surroundings. We know it can be relaxing to read in mood-lighting, but make sure your page is well lit!
6. Incorrect eyewear & vision strain
Cause: Wearing outdated prescription glasses or not using the right glasses for digital screens means the little muscles in our eyes have to work harder, which can lead to eye strain. Poorly adjusted contact lenses can also cause discomfort, and this can be due to the prescription or the wrong fit of the contacts.
Solution: Make sure to regularly update your prescription to ensure to avoid your eyes having to compensate for the wrong prescription. If you feel like your prescription isn’t quite right, make sure to let your optician know!
7. Stress, fatigue & eye tension
Cause: If you’re experiencing general stress and fatigue, this can exacerbate eye strain, making it more difficult for the eyes to focus and increasing overall discomfort.
Solution: Maintain a balanced sleep schedule, practice relaxation techniques like deep breathing, and stay hydrated. Gentle eye massages and warm compresses can help relax strained eye muscles. If you’re experiencing extreme stress, it is best to address to the root cause of the issue and contact your doctor.
Eye strain frequently asked questions (FAQs)
How long does eye strain last?
Eye strain typically resolves within a few hours of resting the eyes, however, chronic strain may take longer and require adjustments in habits.
Can eye strain cause permanent damage?
No, eye strain is temporary and doesn’t cause permanent damage, however, it can significantly affect daily comfort and productivity.
Is eye strain worse at night?
Yes, artificial lighting and prolonged screen exposure at night contribute to increased eye strain, disrupting sleep patterns.
Can dehydration cause eye strain?
Yes, dehydration reduces tear production, leading to dry eyes and increased strain.
When should I see a doctor for eye strain?
If symptoms persist despite adjustments or are accompanied by severe pain, vision changes, or frequent headaches, consult an eye specialist.
Visit Gormley Opticians in Strabane & Ballybofey
Eye strain is a common and manageable issue. Simple strategies like the 20-20-20 rule, optimised screen settings, and regular breaks can significantly reduce discomfort and promote eye health.
If you experience persistent eye strain or need a prescription update, schedule an eye test appointment with Gormley Opticians. We’re dedicated to providing expert eye care across Northern Ireland and Ireland, including Strabane and Ballybofey.
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