Why do my eyes get tired? Common causes of digital eye strain

04 December 2025

Digital eye strain is one of the most common discomforts today, even in people without refractive errors. Constant screen use—computer, phone, tablet—forces the eyes to work in ways that weren’t necessary before.

Main causes of digital eye strain:

• Reduced blinking: when looking at screens, we blink up to 60% less. This leads to dryness, burning, and temporary blurry vision.

• Poor lighting: very low light, glare, or strong contrasts increase visual tension.

• Incorrect distance or poor posture: holding the phone too close or working at an awkward angle forces the eyes to work harder.

• Too many hours in front of screens: especially without breaks every 20–30 minutes.

• Poor screen filters: overly bright, too dim, or eye-unfriendly display settings.

Most common symptoms:

• Heaviness or tired eyes

• Headaches

• Blurry vision at the end of the day

• Dry or irritated eyes

• Sandy or gritty feeling

How to relieve it:

• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds.

• Adjust your device’s lighting and brightness.

• Keep a proper distance (at least 40–50 cm from the screen).

• Use artificial tears if your eyes feel dry.

• Work in well-lit environments.

• Consider a full eye exam to rule out undiagnosed refractive errors.

Taking care of your eyes is part of daily self-care—especially if you spend many hours in front of a screen.