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Experts Offer Tips to Reduce Eye Strain From Screens
From the 20-20-20 rule to blue-light-blocking glasses, here's how to prevent digital eye fatigue.
Published on Feb. 5, 2026
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A new report from Sleep ZM examines the causes of digital eye strain, which affects nearly 7 out of 10 people who use screens extensively. Factors like reduced blinking, poor screen positioning, and blue light exposure can all contribute to symptoms like dry eyes, headaches, and neck pain. Experts recommend following the 20-20-20 rule, adjusting screen brightness and placement, and using blue-light-blocking glasses to combat these issues.
Why it matters
As more of our daily lives shift to digital devices, understanding and preventing eye strain has become an important public health concern. This report provides practical tips that can help the majority of people who experience computer vision syndrome find relief and maintain eye health.
The details
The report cites a 2023 systematic review that found roughly 69% of people experience computer vision syndrome from extensive screen use. Factors like reduced blinking, awkward neck angles from poor screen positioning, and constant refocusing on pixels all contribute to eye fatigue over time. Experts recommend following the 20-20-20 rule - looking at something 20 feet away for 20 seconds every 20 minutes - to give the eyes a break. Adjusting screen brightness to match room lighting and using blue-light-blocking glasses, especially in the evenings, can also help manage digital eye strain.
- The 2023 systematic review analyzed over 66,000 participants.
The players
Sleep ZM
A company that provides information and products related to sleep health.
The takeaway
As digital device use continues to dominate our daily lives, taking proactive steps to prevent eye strain through simple adjustments to screen time, positioning, and lighting can help the majority of people avoid the uncomfortable symptoms of computer vision syndrome.
