How Screen Time Affects Your Vision—and What You Can Do About It

Whether you're working remotely in downtown Toronto, studying at U of T, or binge-watching your favourite series, one thing is clear: screen time is at an all-time high. But all those hours spent staring at phones, laptops, and tablets can take a toll on your eyes—leading to a condition known as digital eye strain, or computer vision syndrome.

If you’ve experienced tired, dry eyes, blurry vision, or headaches after screen use, you’re not imagining it. These are common signs of eye strain caused by prolonged digital exposure.

What Causes Digital Eye Strain?

Several factors contribute to vision problems during screen time:

• Reduced blink rate: When staring at a screen, we blink up to 50% less, reducing moisture and leading to dry, irritated eyes.

• Poor posture and lighting: Glare, screen brightness, and incorrect screen positioning can all strain your eyes and body.

• Blue light exposure: Although not proven to damage eyes permanently, blue light can disrupt circadian rhythms and contribute to visual fatigue.

Whether you're in a downtown Toronto office tower or a cozy home setup, excessive screen time can affect your vision and overall comfort.

Symptoms to Watch For

• Dry, itchy, or burning eyes

• Blurred or double vision

• Neck, shoulder, or back pain

• Difficulty focusing

• Headaches or eye fatigue

These symptoms often worsen the longer you're in front of a screen.

How to Protect Your Eyes

Thankfully, small changes can make a big difference. Here’s how to ease the strain:

• Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eyes a chance to reset and refocus.

• Adjust your workspace: Position screens slightly below eye level and about an arm’s length away. Use anti-glare screens or matte filters if needed.

• Use artificial tears: Lubricating eye drops can relieve dryness, especially in air-conditioned environments.

• Manage lighting: Avoid bright overhead lights or glare behind your screen. Use ambient lighting and adjust screen brightness to match your surroundings.

• Consider blue light filters: Glasses with blue light filtering lenses or built-in screen settings can help reduce exposure, especially in the evening.

When to See a Professional

If your symptoms persist, worsen, or interfere with daily activities, it’s time to see an optometrist. A comprehensive eye exam can rule out other conditions and ensure your prescription is up to date—especially important if you wear glasses or contacts.

If you think you need to see a doctor, you can schedule an appointment with us here.