Eyes and screens: preventing digital eye strain

In short: Staring at screens for long causes dry, tired eyes; the 20-20-20 rule, suitable brightness, distance and regular breaks help, and an eye test belongs to it if there are complaints.

In more detail: Whoever programs, reads or games blinks less (eyes dry out), focuses on near objects for long (strain) and often has wrong lighting. Consequences: burning, tired eyes, headaches, blurred vision (digital eye strain). Not medical advice.

In Depth

20-20-20 and breaks

Every 20 minutes look at something about 6 metres (20 feet) away for 20 seconds. Also blink consciously, after 1–2 hours take a real break (stand up, window, movement). The Pomodoro technique (25 min work, 5 min break) integrates this. Timers/apps remind you.

Settings and environment

• Distance: monitor about 50–70 cm, top edge about eye level, tilted slightly back.
• Adapt brightness to the surroundings (not brighter than the environment, no dark room with a glaring monitor).
• Avoid glare/reflections (window at the side, matte screen).
• Font size/contrast, dark/light mode as comfortable; zoom instead of squinting.
• Flicker-free monitors, refresh rate ≥ 60 Hz; PWM dimming can bother some.
• Room air: air conditioning/heating dries; ventilate, humidify, drink enough.

Night, myopia, eye test

• Short-sightedness (myopia) is increasing worldwide in children/teenagers; daylight outdoors (1–2 h) is protective according to studies, a lot of near work favours it.
• Have glasses/contact lenses fitted correctly: uncorrected refractive error worsens complaints. Computer glasses if needed (in Germany the employer pays under certain conditions).
• Eye test every 1–2 years; for sudden deterioration, pain, double vision, flashes of light go to the ophthalmologist immediately.
• Dry eyes: artificial tears (consult), blinking training.
• Blue-light glasses: benefit for eye protection not proven.

Everyday tips

• Breaks outside (light, distance).
• Two-monitor setup at the same height/distance.
• Hold the phone not close to the face, not lying in the dark.
• Fonts in the IDE large and readable; line spacing.
• Accessibility: contrast modes, magnifier, read-aloud (useful also when exhausted).
• If you have complaints nonetheless: appointment with the ophthalmologist, not only drops.

See also: Ergonomics at the computer workplace, Sleep and computer work, HDR and monitor brightness