Tips to Reduce Eye Strain

The global pandemic has caused nearly everyone to spend much more time using a screen whether it be for work, school, or leisure. Prolonged screen time increases the risk of straining your eyes, which typically causes headaches, neck and shoulder pain, and irritated eyes. Studies suggest that too much exposure from the light from our devices (blue light) has been linked to poor sleep and metabolism changes, and damage to the retina over time. Blue light glasses seem to be a hot item this year due to increasing concerns over the effect of blue light on our eyes. Blue light glasses filter out blue light through special filtering materials or surface coatings on the lenses. Patients who use blue light blocking glasses subjectively feel that their eyes are more comfortable and less fatigued

If you are considering purchasing blue light glasses, you should ask your eye doctor and see if they have any recommendations that may be right for you. It is also important to purchase blue light glasses through an optometrist, because many that are sold in the online marketplace are not true blue light filtering glasses.


Eye strain is not the only complication that comes from extended screen time and working from home. Here are some quick tips to help you make the best work from home environment to support your health!

  • Every hour, take a moment to stretch your neck, shoulders, and back to relieve any tension
  • Keep eye drops near your work area
  • Follow the 20/20/20 rule, every 20 minutes, look at something that is 20 feet away from you for 20 seconds, to help your eyes readjust 
  • Try to keep your work area a quiet place free of distractions
  • Schedule breaks throughout your workday to get up and stretch your legs
  • If you spend the majority of your time at a computer, place your monitor 90 degrees from a window to minimize glare
  • If possible, set up indirect ambient lighting to minimize the contract between the computer monitor and surroundings

Need more tips for working or learning remotely? Check out 10 Tips to Make Remote Learning Easier for Everyone!