Prolonged screen time and extended reading sessions can lead to digital eye strain, a condition that causes discomfort, dry eyes, and headaches. The World Health Organisation (WHO) recommends the 20-20-20 rule as a simple solution; every 20 minutes, take a 20-second break and focus on something at least 20 feet away. This practice helps alleviate tired eyes and other symptoms of digital eye strain. Prolonged screen or reading times can lead to eye strain, dry eyes, and headaches. DO take breaks! Use the 20 - 20 - 20 rule to help your eyes: After using a screen for 20 minutes Look at an object 20 feet away For 20 seconds pic.twitter.com/xTfJlJSTrp — World Health Organization (WHO) (@WHO) January 18, 2025 Digital eye strain, also known as Computer Vision Syndrome, involves a range of eye and vision problems resulting from prolonged use of digital devices. Common symptoms include eye discomfort, fatigue, dry eyes, blurred vision, and headaches. ALSO READ: Ophthalmologists tip on digitaleye strain Dr. John Nkurikiye, the Chief Ophthalmologist at Rwanda International Institute of Ophthalmology (RIIO), highlighted three primary causes of eye fatigue associated with screen time. He explained that light entering the eye at varying wavelengths, combined with prolonged screen use, reduces the frequency of blinking from the normal rate of 15 blinks per minute to just two to five blinks per minute, resulting in corneal dryness also known as dry eye. This occurs when the eyes don’t have enough tears to lubricate the cornea. He added that repetitive eye movements across the screen contribute to muscle fatigue. ALSO READ: Are you suffering from computer vision syndrome? Dr. Nkurikiye said: “For preventative measures, using glasses with anti-reflective coatings, such as blue shield glasses, can help. Sit in an ergonomic posture, as it minimizes strain on muscles and joints by maintaining natural spinal alignment, with the head centred, shoulders relaxed, elbows at 90 degrees, and feet flat, ensuring even weight distribution and reducing discomfort or injury.” He added that the screen should be at eye level to avoid neck muscle strain, urging limiting screen time to less than two hours, taking 20-minute breaks, and using artificial tears to keep the eyes lubricated. Dr. Nkurikiye warns of the impact of screen time on children, noting that prolonged device use can increase the risk of near-sightedness (myopia). In contrast, spending time outdoors has been shown to reduce this risk. Dr. John Nkurikiye explained that blue light, situated near the ultraviolet end of the visible spectrum, is particularly harmful to the eyes. “The eyes lack a natural filter for blue light, which can lead to fatigue and damage to the lens and retinal cells, increasing the risk of cataracts and age-related macular degeneration,” he stated. He recommended using UV-blocking glasses, such as sunglasses or lenses with blue shield coatings, to protect the eyes, in addition to taking regular breaks and maintaining a frequent blinking pattern to lessen the effects of screen exposure. The COVID-19 pandemic increased screen dependency, making digital devices essential for work, education, and social interaction. However, this shift has increased the prevalence of digital eye strain, now a growing global health concern. A 2022 study published by the National Institutes of Health (NIH) highlights the rise in digital eye strain during the pandemic, with symptoms such as dry eyes, blurred vision, headaches, and neck pain becoming increasingly common. The study notes that just two hours of continuous screen use can trigger symptoms, while pandemic-driven remote work and online learning often pushed daily screen time far beyond this threshold. The study also outlines the challenges faced by different age groups. Children, whose screen time surged with online education, are at greater risk of developing myopia. Adults with uncorrected vision issues are more vulnerable to the symptoms of digital eye strain.
