Protecting your eyes in a screen-dominated world

In today’s digital age, screens are almost impossible to avoid. From laptops and tablets to smartphones and televisions, many people spend hours each day staring at digital devices.

While technology has made work and communication easier, constant screen exposure often leads to red, irritated and dry eyes.

This condition, commonly referred to as digital eye strain or computer vision syndrome, is becoming increasingly widespread. 

Fortunately, there are practical steps you can take to protect your eyes and reduce redness.

One of the most effective methods is the 20-20-20 rule. Eye specialists recommend that every 20 minutes, you look at something at least 20 feet away for 20 seconds.

Prolonged focus on a screen forces the eye muscles to work continuously without rest.

Looking away helps relax these muscles and reduces strain. Setting a timer or reminder on your phone can make this habit easier to maintain during busy workdays.

Blinking is another simple yet powerful solution. Studies show that people blink up to 50 per cent less when using screens. 

Blinking spreads tears evenly across the surface of the eye, keeping them moist and comfortable. When you concentrate on a screen, you may blink only partially or forget to blink altogether.

Making a conscious effort to blink fully and slowly several times every half hour can significantly reduce dryness and redness.

Adjusting your screen settings also makes a noticeable difference. Your device’s brightness should match the lighting in your room. If your screen appears much brighter than your surroundings, it can strain your eyes.

Reducing glare, increasing text size, and choosing comfortable contrast levels—such as dark text on a soft background—can further ease eye discomfort.

Enabling blue light filters or night mode, especially in the evening, may also reduce strain and improve sleep quality.

Proper screen positioning is equally important. Your monitor should be about an arm’s length away and positioned slightly below eye level.

This angle prevents excessive eye surface exposure, which can lead to dryness. Additionally, avoid placing your screen directly in front of a window or under harsh lighting to minimise glare.

Hydration plays a role in eye health as well. 

Drinking enough water helps maintain tear production, keeping your eyes naturally lubricated. If dryness persists, preservative-free artificial tears can provide relief.

However, frequent use of “redness relief” drops should be avoided, as they may worsen irritation over time.

Finally, taking regular breaks from screens is essential. Even short five- to ten-minute breaks every hour can allow your eyes to recover.

Whenever possible, alternate between digital reading and printed materials, or use audio options to reduce visual strain.

Red eyes from screen use are common, but they are not inevitable. By adopting healthy screen habits and giving your eyes the care they need, you can stay productive while protecting your long-term eye health.