Eye strain from screens: causes, quick fixes and when glasses help

Eye strain from screens is the tired, dry or sore feeling in your eyes after long hours on a phone, laptop or TV. It is common, it is usually temporary, and most of the time you can ease it with a few simple changes. This guide explains the causes, gives you quick fixes to try today, and shows when glasses can help and when you should see an optometrist instead.

Last updated: 2 October 2026

Signs of eye strain from screens

• Tired, heavy or sore eyes.
• Dry, itchy or watery eyes.
• A headache around the forehead or temples after screen time.
• Blurry vision that clears after a break.
• Neck and shoulder pain from leaning towards the screen.

These signs can also have other causes, including needing glasses. If they keep coming back, book an eye test.

Why screens make your eyes tired

• You blink less. People blink less when they stare at a screen, so the eyes dry out.
• Your eyes focus up close for hours without a rest.
• Glare and reflections from windows, bulbs or the screen itself.
• The screen is too bright or too dim for the room.
• Poor distance or height. A screen that is too close, too high or too low makes your eyes and neck work harder.
• Uncorrected vision. A small prescription you have not had tested can make screens harder to use.

Blue light often gets the blame. The evidence that it causes eye strain is limited, and the habits above usually matter more.

8 quick fixes to try today

1. Use the 20-20-20 rule. Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.
2. Blink on purpose, especially when you are concentrating. If your eyes stay dry, ask an optometrist or pharmacist about eye drops.
3. Keep the screen about an arm’s length away.
4. Raise your laptop so the top of the screen is at or just below eye level. A stand does this and helps your neck too. See our laptop stand buying guide.
5. Cut glare. Turn the screen away from windows, use soft lighting, and keep the screen clean.
6. Match the brightness to the room, and make the text bigger instead of leaning in.
7. Take real breaks. Stand up, stretch and look outside.
8. Get your eyes tested. Uncorrected vision is a common hidden cause.

When can glasses help?

• Prescription glasses. If an eye test shows you need correction, wearing the right glasses can remove a lot of the strain. Read how to get prescription glasses.
• Screen glasses. Clear anti blue light lenses filter part of the blue light from screens. Some people find them more comfortable. They are a comfort aid, not a medical treatment, and the evidence is mixed. See our screen glasses and the guide to the best glasses for working on a laptop all day.
• Photochromic glasses. If your day moves between screens and bright sun, photochromic lenses are clear indoors and darken outdoors, with UV400 protection.

When to see an eye specialist

See an optometrist if eye strain does not improve after a few days of breaks and the fixes above, if headaches are frequent, or if you notice double vision. Not sure whether you need glasses? Read do I need glasses?

Get medical help straight away if you have sudden loss of vision, eye pain, a sudden shower of floaters, or flashes of light. Do not wait for glasses.

Frequently asked questions

How do I stop my eyes hurting from screens?

Take short breaks using the 20-20-20 rule, blink more, cut glare, keep the screen about an arm’s length away at or just below eye level, and get an eye test if the problem keeps coming back.

Do blue light glasses help eye strain?

Some people find them more comfortable, but the evidence is mixed. Eye specialists say breaks, lighting and screen habits matter more. Blue light glasses are a comfort aid, not a medical treatment.

Is eye strain from screens permanent?

Eye strain from screens is uncomfortable but is not known to cause lasting damage. If symptoms keep returning, get an eye test to check whether you need glasses.

Why do I get headaches when I use my laptop?

Common causes are eye strain, glare, poor posture and uncorrected vision. If headaches are frequent, see an optometrist.

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