Screens and vision: how to protect your eyes

When looking at a screen, we blink much less and incompletely, and tears evaporate. At the same time, the eye keeps focusing up close for hours. The result is burning, dry and red eyes, fluctuating blurred vision, difficulty changing focus and sometimes headache or neck pain. These symptoms are uncomfortable but do not cause permanent damage.

Steps that make a difference

• The 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.
• Blink fully and use artificial tears if your eyes feel dry.
• Place the screen an arm’s length away and slightly below eye level.
• Avoid glare and match screen brightness to the room light. Increase the text size.
• Keep fans and air conditioning away from your face.
• Check your prescription: small uncorrected errors or presbyopia increase strain. There are lenses designed for computer distance.

THE 20-20-20 RULE

A simple break for your eyes

The three 20s come from the original measures: minutes, feet and seconds.

1

Every 20 minutes

of computer, phone or reading work.

2

Look 20 feet away (about 6 metres)

For example, out of the window or across the room: the focusing muscles relax.

3

For 20 seconds

And take the chance to blink fully several times.

What about blue light?

The blue light emitted by screens is far less than that of sunlight and there is no evidence that it damages the retina. Blue-light filters in glasses have not been shown to reduce eye strain. At night, screen light can delay sleep: night mode and switching off screens an hour before bed help you sleep better.

In children, too much close work and too little time outdoors are linked to the onset of myopia.

This information does not replace an individual medical assessment. Follow the advice of the team looking after you.