eye strain screens travel health tips

Overview

Digital eye strain (also called computer vision syndrome) is a group of eye and vision problems caused by using screens for a long time. When you focus on a screen for hours, your eyes have to work harder. This can make your eyes feel tired, dry, and uncomfortable. Travelling can make it worse because of dry cabin air, poor lighting, and awkward seating positions.

Yes, it is very common. Eye strain from screens is one of the most frequent work-related health complaints. Almost all screen users may experience it at least once.

It affects people of all ages, especially those who work at a computer, spend long hours on their phone or tablet, or use screens while travelling. Office workers, students, and travellers often get symptoms.

Symptoms

Common symptoms

• Aching or tired eyes
• Dry eyes or watery eyes
• Blurred or double vision
• Sensitivity to light
• Headaches
• Neck, shoulder, or back pain

Symptoms in children

• Squinting or rubbing their eyes often
• Complaining of headaches after screen time
• Losing focus or getting distracted easily when using devices
• Holding devices very close to their face

Symptoms in older adults

• Eyes may feel drier and more gritty, especially on long flights or in air-conditioned rooms.
• It may be harder to switch focus between a screen and things far away.
• Presbyopia (age-related difficulty seeing close-up) can make screen eye strain more noticeable without proper reading glasses.

Causes

Main causes

• Spending long periods looking at a screen without breaks
• Glare on the screen from windows or bright lights
• Poor posture or holding a device at an awkward angle
• Uncorrected vision problems, such as the need for glasses
• Dry air on aeroplanes, trains, or in air-conditioned offices
• Blinking less often while focusing on a screen

Risk factors

• Working on a computer more than 3-4 hours a day
• Using screens in dim or overly bright lighting
• Being tired, stressed, or dehydrated
• Having dry eye disease or other eye conditions
• Carrying or looking at devices during travel, which often means poor seating and changing light

When to see a doctor

See a doctor urgently if:

• Sudden vision loss or changes
• Severe pain in or around the eye
• Injury to the eye or a chemical splash in the eye
• Seeing flashes of light or a dark shadow across your field of vision (call your local emergency number immediately)

Book a routine appointment if:

• If you regularly get headaches or blurred vision after screen use
• If symptoms do not go away after trying self-care for 1-2 weeks
• If you feel you may need glasses or a new prescription
• Before starting a job that involves a lot of screen work

Diagnosis

A qualified eye care professional (optometrist or ophthalmologist) can diagnose eye strain. They will talk to you about your symptoms, your screen use, your general health, and any vision problems you have. You do not need a referral to see an optometrist in many places.

Tests that may be done

• A visual acuity test where you read letters on a chart
• A refraction test to see if you need glasses or an update to your prescription
• Cover tests to check how your eyes work together
• A slit-lamp examination to look at the front of your eyes and check for dryness or irritation
• A dilated eye examination if needed, using special eye drops to see the back of your eye

What to expect at your appointment

These tests are painless. They usually take 20-30 minutes. If the optometrist uses dilating drops, your eyes may be sensitive to light and your near vision may be blurry for a few hours. Wear sunglasses if you can, and do not drive until your vision is clear.

Treatment

Treatment for screen-related eye strain is not usually medical. It focuses on changing your daily habits, making your screen easier on the eyes, and fixing any underlying vision issues.

Self-care at home

• Follow the 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.
• Place your screen at arm's length away, with the top of the screen at or just below eye level.
• Reduce glare by closing blinds, adding a desk lamp, or adjusting the screen angle.
• Use lubricating eye drops. Ask your pharmacist which product is suited for personal use without a prescription.
• Blink deliberately and often, especially in dry air or when concentrating.
• Take short breaks from your screen every hour. Stand up, stretch, and look into the distance.
• When travelling, lower the screen brightness in dark cabins and use a window seat to reduce reflections if possible.

Medical treatments

A doctor or optometrist may prescribe glasses or contact lenses designed for screen work. These can have special coatings to reduce reflections. For people with severe dry eye, a healthcare professional can recommend prescription eye drops or other treatments, but these are decided individually based on your situation.

When is surgery considered?

Surgery is not needed for ordinary eye strain. It is only relevant if you have an unrelated eye condition that requires an operation.

Living with this condition

Make small adjustments part of your routine. Use a larger font size on your devices, increase text contrast, and make sure your screen is clean. Use a stand or pillow to prop up tablets or laptops when travelling. Give your eyes extra rest at night by limiting screen time before bed.

Lifestyle tips

• Get enough sleep, as tired eyes are more sensitive.
• Stay hydrated, especially in dry environments like planes and offices.
• Do simple eye exercises, such as focusing on far and near objects, to reduce tension.
• Wear your prescribed glasses or contacts, and update them as recommended.

Diet and exercise

Eat a varied diet rich in green leafy vegetables, oily fish, nuts, and colourful fruit. These foods contain nutrients that support eye health. Regular physical activity, even a daily walk, can improve circulation and reduce overall tiredness, which helps your eyes feel better.

Mental health and emotional wellbeing

Eye strain can make you feel frustrated, tense, and less productive. Constant headaches and sore eyes can interfere with your mood and concentration. It can also make you feel anxious if you rely on screens for work. These symptoms are real and worth addressing.

Prevention

Yes, you can prevent or reduce digital eye strain with good habits. Set up a comfortable work area, take regular screen breaks, adjust your device settings, and get regular eye exams. Prevention is much easier than trying to fix symptoms that have already built up.

Vaccines

There is no vaccine for eye strain. Vaccines are not relevant to this condition.

Screening programmes

Regular eye exams are important. The UK National Health Service recommends having an eye test every two years, or more often if your optometrist advises. If you work with screens daily, an annual check-up can catch early changes in your vision.

Complications

If left untreated

• Continuing screen work without solving the cause can lead to lasting discomfort and poor concentration.
• You may rely more on painkillers for headaches, which is not ideal long-term.
• If you have an uncorrected vision problem, your eye strain may keep returning and affect your work performance.

Long-term outlook

The outlook is very good. Once you understand what causes your eye strain and make simple changes, symptoms usually improve within days to weeks. There is no evidence that screen use permanently damages the eyes. With proper care, you can continue using screens comfortably for work and travel.

Find support

External links open third-party websites. Ruqelo Health is not responsible for external content. Listing an organisation does not imply endorsement.