Screen Time & Eye Health: Best Practices and the Glasses That Make a Difference
- jg9705
- Jul 18
- 3 min read
In today's digital world, screens are everywhere—from the office to the sofa, and even in our pockets. While digital devices make life more convenient, they can also take a toll on our eyes. If you’ve ever experienced tired, dry, or blurry eyes after a long day staring at your screen, you're not alone. You might be suffering from Digital Eye Strain, also known as
Computer Vision Syndrome.
Fortunately, there are proven strategies—and specialised eyewear solutions—to help you protect your vision without giving up your screen time.
What Is Digital Eye Strain?
Digital Eye Strain refers to a group of vision-related problems that result from prolonged screen use. Whether it’s your computer, tablet, or smartphone, spending more than 2 hours a day looking at digital screens can lead to symptoms like:
Blurred or fluctuating vision
Dry, irritated eyes
Headaches
Eye fatigue
Neck and shoulder pain
Difficulty focusing
This happens because screen use decreases blink rate, increases visual demand, and often exposes the eyes to blue light—a high-energy wavelength linked to disrupted sleep patterns and long-term eye fatigue.
Best Practices for Healthy Screen Use
Reducing digital eye strain doesn’t mean you need to avoid screens completely. Instead, try these best practices to keep your eyes comfortable and healthy:
1. Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps reset your focus and relaxes the eye muscles.
2. Adjust Screen Position
Keep your monitor an arm’s length away and the top of the screen at or just below eye level to reduce strain on your neck and eyes.
3. Reduce Glare and Blue Light
Use matte screen filters, lower screen brightness, or enable blue light reduction modes like Night Shift (Apple) or Night Light (Windows).
4. Increase Blink Rate
Remind yourself to blink more often to keep your eyes moist. Consider using lubricating eye drops if dryness persists.
5. Set Up Proper Lighting
Avoid harsh overhead lights or sitting with windows behind you. Soft, indirect lighting reduces glare and eye strain.
The Best Glasses for Screen Use: Digital Lenses We Recommend
While these habits make a difference, the right eyewear can significantly reduce digital eye strain. That’s where digital lenses come in—designed specifically for screen use and modern lifestyles.
ZEISS SmartLife Lenses with BlueGuard® Technology
These are our top recommendation for everyday screen users. Here’s why:
BlueGuard® built-in protection: Filters harmful blue light at the molecular level without needing an additional coating. Protection is built into the lens material itself.
SmartLife® design: Tailored for today’s visual behaviour, whether you're looking at your phone, a laptop, or both.
Crisp, clear vision at all distances: Great for multitasking between screens, documents, and conversations.
Reduces glare and eye fatigue: Especially useful if you're under artificial lighting or work long hours on screens.
SmartLife lenses are also available with PhotoFusion X technology, making them adaptive to changing light—ideal if you frequently move between indoors and outdoors.
Office/Computer Lenses (Occupational Lenses)
For people who spend long hours at a desk, occupational lenses are a perfect solution. These lenses provide a wide, optimised field of vision for intermediate (screen) and near (reading) distances, reducing the need for head movement and helping posture.
Who Should Consider Digital Lenses?
Office workers and remote professionals
Students and teachers
Gamers and streamers
Anyone experiencing symptoms of eye fatigue
Individuals who switch between digital devices all day
Ready to Take Control of Your Screen Time?
If you're feeling the effects of Digital Eye Strain—or want to avoid them entirely—it’s time to talk to an optician about digital lenses. At our practice, we offer tailored solutions using the latest lens technologies from ZEISS and other leading manufacturers.
