Eye Strain From Laptops: 10 Fixes That Work (Glasses, Stands, and Habits)
How do you reduce eye strain from laptops? Start with the setup: raise the screen so its top sits at or just below eye level, sit about an arm’s length away, and add a separate keyboard. Then match brightness to the room, cut glare, follow the 20-20-20 rule, blink often and get an eye test. Finally, consider anti blue light glasses as a comfort option, because the evidence for them is limited. A laptop stand costs ₦40,000 here, and glasses start from ₦10,000.
Last updated: 12 October 2026. Prices were checked on the same day. Written by the Lens & Co by Tiara team, a Nigerian eyewear brand in Ogba, Lagos with nearly 10 years in business. This guide is general information, not medical advice. See an eye care professional if symptoms persist.
- Why laptops strain eyes
- The 10 fixes
- 1 Screen height
- 2 Distance
- 3 Keyboard
- 4 Brightness
- 5 Glare
- 6 Text size
- 7 20-20-20
- 8 Blinking
- 9 Eye test
- 10 Glasses
- Checklist
- Buy in Nigeria
- When to see a doctor
- FAQ
Why eye strain from laptops happens
Eye strain from laptops has many causes, and laptops combine several problems in one device. Also, the screen sits low, the keyboard sits close, and the text is often small. In addition, glossy screens reflect windows and lights. As a result, your eyes and neck work harder than they should.
The American Optometric Association explains that digital screens make the eyes work harder because letters are less precise, contrast is lower and glare is common. It also says uncorrected vision problems make symptoms worse. Common signs include tired or dry eyes, blurry vision, headaches and a sore neck or shoulders. Doctors call this problem digital eye strain or computer vision syndrome.
The good news is that eye strain from laptops responds well to simple changes, and most fixes cost little. Work through the list below from the top, because the first fixes help the most. For a wider look at screens in general, read eye strain from screens.
The 10 fixes for eye strain from laptops at a glance
| Fix | What to do | Cost |
|---|---|---|
| 1. Raise the screen | Put the top of the screen at or just below eye level | Free to ₦40,000 |
| 2. Sit an arm’s length away | Keep the screen about 50 to 70 cm from your eyes | Free |
| 3. Add a separate keyboard | Use a full-size keyboard and mouse with a raised screen | Varies |
| 4. Match brightness to the room | Make the screen about as bright as its surroundings | Free |
| 5. Cut glare | Move away from windows and lights, or add a matte filter | Free or low |
| 6. Make text bigger and clearer | Increase text size and contrast | Free |
| 7. Use the 20-20-20 rule | Look 20 feet away for 20 seconds every 20 minutes | Free |
| 8. Blink on purpose | Blink fully and often while you read | Free |
| 9. Get an eye test | Check and correct your vision every year | Clinic fee |
| 10. Add glasses and keep lenses clean | Choose comfort lenses, and clean them often | From ₦2,000 to ₦24,500+ |
1. Raise the screen to cut eye strain from laptops
This fix matters most for eye strain from laptops. A laptop on a desk puts the screen well below your eyes, so you bend your neck and look down for hours. In addition, the OSHA guidance on monitors says the top of the screen should be at or slightly below eye level. The American Optometric Association adds that the screen should sit 15 to 20 degrees below eye level.
What to do: lift the laptop on a stand, or on a firm stack of books if you are testing the idea first. A stand also keeps air moving under the laptop, which is useful in Lagos heat.
Laptop Stand with 9 Cooling Fans + Selfie Light
Good to know: our stand has 7 height levels, so you can find the right angle for your chair and desk. Also, read the laptop stand with cooling fan buying guide before you choose.
2. Sit about an arm’s length from the screen
Sitting too close forces your eyes to focus harder. The American Optometric Association suggests keeping the screen 20 to 28 inches (about 50 to 70 cm) from your eyes, and the AAO guidance on computers and eye strain suggests about 25 inches, roughly arm’s length. Also, the AAO says to position the screen so your eyes gaze slightly downward, not straight ahead or up.
What to do: sit back, stretch out your arm, and check that your fingertips can touch the screen. If the text then looks too small, enlarge it instead of leaning in.
3. Add a separate keyboard and mouse
Raising the screen has one side effect: it raises the keyboard too. Then your arms and wrists reach upward, which creates a new strain. For this reason, the OSHA evaluation checklist says that a laptop used as a primary computer should have a separate keyboard and input device. The OSHA additional information page also recommends full-size auxiliary keyboards and monitors for intensive laptop use.
What to do: plug in a full-size keyboard and mouse, place them at a comfortable height, and keep the laptop on the stand as a screen only. OSHA also says to keep your keyboard directly in front of you with your elbows close to your body.
4. Match the screen brightness to the room
A very bright screen in a dim room, or a dim screen in bright sunlight, makes your eyes work harder. In addition, the AAO guidance on computers and eye strain advises you to adjust your screen brightness to match the light around you. It also suggests increasing the contrast.
What to do: look at the white background of a page. If it looks like a light source, lower the brightness. If it looks dull and grey, raise it.
5. Cut glare from windows, lights and the screen
Reflections add effort. The American Optometric Association says to position the screen to avoid glare from overhead lighting and windows, and to consider a screen glare filter. Likewise, the AAO guidance on computers and eye strain suggests trying a matte screen filter.
What to do: place the laptop side-on to a window, not facing it or with your back to it. Then tilt the screen until reflections disappear. Our lenses also include an anti-reflective coating, which reduces glare and reflections from screens and lights.
6. Make text bigger and clearer
Small text makes you lean forward and squint. Also, the American Optometric Association links digital eye strain to imprecise letters and low contrast, so improving both helps. In addition, the AAO guidance on computers and eye strain suggests increasing screen contrast.
What to do: enlarge text in your browser and documents, and raise the contrast. For example, use Ctrl and + on Windows, or Command and + on a Mac, to zoom a page. Then check that you can read comfortably from arm’s length.
7. Use the 20-20-20 rule
Your eyes need regular breaks from close focus, and breaks ease eye strain from laptops quickly. The American Optometric Association recommends a simple habit: every 20 minutes, look at something 20 feet (about 6 metres) away for 20 seconds. The AAO also says to look up from the screen at an object in the distance for a bit.
What to do: set a repeating timer on your phone, and look out of a window or across the room each time it rings. Combine it with a sip of water and a stretch.
8. Blink on purpose
We blink less when we stare at screens, and that dries the eyes. In addition, the AAO guidance on computers and eye strain says blinking gives the eye the moisture it needs, and that people blink only 5 to 7 times a minute at a computer, compared with about 15 times normally.
What to do: close your eyes fully and slowly now and then, especially when you read long documents. Also, keep fans and air conditioning from blowing straight at your face. If your eyes stay dry, ask an eye care professional before you try drops.
9. Get an eye test and wear the right prescription
No setup fix can correct blurry vision, and eye strain from laptops often points to a prescription problem. The American Optometric Association says uncorrected vision problems make digital eye strain worse, and it recommends computer users have a thorough eye exam every year. In addition, a comprehensive exam checks your eye health, not just your glasses number.
What to do: visit a qualified optometrist, and check that they are registered with the ODORBN using its Look up a practitioner tool. Also, ask for your PD as well. Lens & Co does not run eye tests itself, but we work with partner opticians who help with prescription glasses. Read how to get prescription blue light glasses in Nigeria, and how to read your glasses prescription.
10. Add comfort glasses for eye strain from laptops, and keep lenses clean
Glasses are the last fix, not the first. In addition, the American Academy of Ophthalmology says several studies suggest blue light glasses do not improve digital eye strain. The 2023 Cochrane review of 17 trials found they probably make no difference, and the College of Optometrists advises against promoting them for fatigue, sleep or eye health without evidence. Even so, some people find them comfortable on long screen days, and they can pair a blue light filter with an anti-reflective coating.
What to do: if you want them, choose a lens for your day. Also, pick Anti Blue Light for desk work, or Photochromic Blue Cut if you move between a screen and the sun. Add your prescription if you need one. Also, wipe your lenses often, because smudges scatter light and add glare.
Liquid Lens Cleaner (Safe For All Types Of Lens)
Not sure which frame suits you? Use the face shape tool and the virtual try-on. Also, read best glasses for working on a laptop all day, and learn how to clean and store your glasses.
A 5-minute checklist for eye strain from laptops
Use this checklist to set up your laptop in five minutes.
- Raise the laptop until the top of the screen sits at or just below eye level.
- Sit back so the screen is about an arm’s length away.
- Plug in a separate keyboard and mouse, and keep your elbows close to your body.
- Set the brightness to match the room, and move the laptop away from window glare.
- Enlarge the text, and raise the contrast.
- Start a 20-minute timer for your next look-away break.
When to see an eye care professional
Habits and setup fix most mild eye strain from laptops. However, see a qualified optometrist or eye doctor if you notice any of these signs:
- Headaches or blurry vision that continue after you fix your setup.
- Double vision, eye pain, or red and watery eyes that do not settle.
- Trouble focusing when you look from the screen to something far away.
- Any sudden change in your vision, which needs urgent care.
Our do I need glasses? page explains the common signs.
Where to buy a laptop stand and glasses in Lagos and across Nigeria
Lens & Co by Tiara sells the laptop stand, anti blue light glasses and lens care from its store in Ogba, Lagos, Nigeria. You can also order online, and we deliver to all 36 states and the FCT.
| Item | Price | Delivery | Warranty |
|---|---|---|---|
| Laptop stand with 9 cooling fans | ₦40,000 | Free delivery nationwide | 2 years |
| Anti blue light glasses | From ₦10,000 | Lagos: usually 24 to 48 hours. Other states: 3 to 7 working days after production | 1 year, depending on use and care |
| Liquid lens cleaner | ₦2,000 | See the delivery policy | Not stated |
Visit us at Shop 12SF, Suite A, Goldrim Plaza, Opposite Ajayi Junction, Yaya Abatan Road, Ogba, Lagos. In addition, we open Monday to Saturday from 9:00 am to 6:00 pm, with Thursday starting at 10:00 am. For help choosing, message us on WhatsApp at +234 810 023 1746. Also, read our delivery policy, returns policy and is Lens & Co by Tiara legit?
Ready to fix your laptop setup?
Browse the laptop stand and glasses, try frames on, or ask us on WhatsApp which option fits your budget.
Frequently asked questions about eye strain from laptops
Why do my eyes hurt after using a laptop?
Laptop screens often sit too low, text can look small, and glare adds to the effort. The American Optometric Association explains that screens make the eyes work harder because letters are less precise and contrast is lower. Uncorrected vision problems make symptoms worse, so an eye test is a smart first step.
How far should a laptop be from my eyes?
About an arm’s length is a good guide. Also, the American Optometric Association suggests 20 to 28 inches (roughly 50 to 70 cm), and the AAO guidance on computers and eye strain suggests about 25 inches. Move closer only if the text is too small, and then enlarge the text instead.
How high should a laptop screen be?
The OSHA guidance on monitors says the top of the screen should be at or slightly below eye level. Most laptops sit lower than that, so a laptop stand or a firm stack of books helps.
Do I need an external keyboard with a laptop stand?
Yes, in most cases. When you raise the screen, the built-in keyboard rises too, which pushes your arms and wrists into an awkward position. In addition, the OSHA evaluation checklist says a laptop used as a primary computer needs a separate keyboard and input device.
What is the 20-20-20 rule?
Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. The American Optometric Association recommends it to ease digital eye strain.
Do blue light glasses help with laptop eye strain?
The evidence is limited. Also, the American Academy of Ophthalmology says several studies suggest blue light glasses do not improve digital eye strain, and the 2023 Cochrane review found they probably make no difference in the short term. Some people still find them comfortable, so we sell them as a comfort aid, not a treatment. In addition, read are blue light glasses worth it in Nigeria?
What helps more than blue light glasses?
Screen height, distance, glare control, breaks, blinking and a correct prescription come first. These are free or cheap, and they address the causes that eye care organisations name. Glasses are an optional extra on top.
How often should I get an eye test if I use a laptop all day?
The American Optometric Association recommends computer users have a thorough eye exam every year. Your optometrist may suggest a different schedule for your age and health, so ask at your next visit.
Can I get prescription glasses for laptop work?
Yes. Get an eye test from a qualified optometrist, then upload your prescription on our Prescription page. We confirm the lens, price and delivery date on WhatsApp before you pay. Read how to get prescription blue light glasses in Nigeria.
Is a screen glare filter worth it?
It can help. The AAO guidance on computers and eye strain suggests trying a matte screen filter to cut glare, and the American Optometric Association mentions glare filters too. First move the laptop so windows and bright lights do not reflect on the screen.
How much do glasses for laptop work cost at Lens & Co?
Anti blue light glasses start from ₦10,000, and photochromic blue cut lenses start from ₦24,500 on the frames in this guide. Prescription lens prices depend on your prescription, so we confirm them on WhatsApp before you pay. See how much blue light glasses cost in Nigeria.
What if the glasses do not suit me?
Exchanges are only available for Anti Blue Light glasses, and you must message us within 24 hours of delivery. Photochromic, Photochromic Blue Cut, Clear Lens and prescription orders cannot be exchanged. See the returns policy.
What is digital eye strain?
Digital eye strain, also called computer vision syndrome, is eye and vision discomfort from long screen use. The American Optometric Association explains that screens make the eyes work harder because letters are less precise, contrast is lower and glare is common. Typical signs are tired or dry eyes, blurry vision and headaches.
Where can I buy a laptop stand in Lagos?
Lens & Co by Tiara sells a laptop stand with 9 cooling fans, 7 height levels and a free selfie light for ₦40,000, with free delivery nationwide and a 2-year warranty. You can buy it online, on WhatsApp or at our store in Ogba, Lagos. See the laptop stands page.
Related reading: blue light glasses in Nigeria, best affordable blue light glasses under ₦30,000, best eyewear gifts for graduates and office workers and is Lens & Co by Tiara legit?