Since the pandemic, more of us than ever are working from home. While flexible working has many advantages, it has also led to a sharp increase in eye strain and fatigue. At D.I. Blow Opticians, we frequently see patients experiencing sore, tired eyes due to excessive screen time.
If you spend long hours in front of a computer, it’s important to understand how working from home affects your eyes and what you can do to protect them. In this article, we’ll explore the impact of blue light from screens, the condition known as Computer Vision Syndrome, and practical steps to maintain eye health.
The Rise of Working From Home and Eye Strain
During the pandemic, millions of people across the UK shifted to remote working. While some have since returned to the office, many continue to work from home at least part of the week. This shift means more hours spent looking at laptops, tablets, and phones, often without the ergonomic setups found in professional office spaces.
Unfortunately, this has created a rise in complaints such as:
• Blurred or double vision
• Headaches after screen use
• Sore, dry or watery eyes
• Difficulty focusing after long tasks
These symptoms are commonly associated with eye fatigue, which occurs when the eyes are overworked.
Blue Light From Computer Screens
One of the most common concerns for home workers is blue light. This is a high-energy light emitted by digital screens, LED lighting, and smartphones. While exposure to blue light from natural sunlight is normal, the problem comes from prolonged, close-range use of digital devices.
Too much blue light exposure can:
• Disrupt your natural sleep-wake cycle (circadian rhythm).
• Contribute to digital eye strain.
• Cause discomfort during extended computer sessions.
Specialist blue light-blocking lenses are now widely available, helping to reduce the impact of screen use. At our opticians, we can recommend the right coatings or lenses if you’re experiencing symptoms linked to blue light.
💡 For more information on blue light, read our full Blue Light Guide here.
Computer Vision Syndrome
Also known as digital eye strain, Computer Vision Syndrome (CVS) is a growing concern in the era of remote work. It describes a group of vision-related problems caused by extended screen use.
Common Symptoms of CVS include:
• Eyestrain and discomfort
• Blurred or double vision
• Dry eyes due to reduced blinking
• Neck and shoulder pain from poor posture
CVS is not typically a permanent condition, but it can significantly impact productivity and comfort if not properly managed.
💡 For more information on computer vision syndrome, read our full guide on Computer Vision Syndrome here.
How to Protect Your Eyes When Working From Home
The good news is that small changes to your daily routine can make a big difference to your eye comfort. Here are some expert tips from our opticians:
1. Follow the 20-20-20 Rule
Every 20 minutes, take a 20-second break to look at something at least 20 feet away. This helps your eyes relax and reduces strain.
2. Adjust Screen Position
Keep your screen at arm’s length and position it slightly below eye level. This reduces glare and prevents your eyes from straining upwards.
3. Manage Lighting
Avoid working in dark rooms with a bright screen. Instead, balance natural and artificial light to minimise glare and shadows.
4. Blink More Often
When concentrating on screens, we tend to blink less, which can lead to dryness. Consciously blinking or using lubricating eye drops can help alleviate the discomfort.
5. Consider Blue Light Lenses
If you spend many hours at the computer, specialist lenses can reduce eye fatigue and improve comfort. Ask your optician about anti-reflective coatings and blue light filters.
6. Take Regular Breaks Away from Screens
Not all breaks should involve your phone. Step outside, stretch, or simply close your eyes for a few minutes to give them a complete rest.
Why An Eye Test Is Essential
If you’ve noticed persistent symptoms of eye strain, it’s important to book a comprehensive eye test. Even minor prescription adjustments can significantly enhance comfort when working on a computer.
During an examination at D.I. Blow Opticians, we can also identify underlying issues that may be contributing to your fatigue and recommend tailored solutions, such as specialist lenses or dry eye treatments.
Working from home has altered how we use our eyes on a day-to-day basis. Blue light exposure, Computer Vision Syndrome, and increased screen time all contribute to the rise of eye fatigue.
The good news is that with simple adjustments and regular eye care, you can protect your vision and work more comfortably. If you’re experiencing symptoms of eye strain, D.I. Blow Opticians are here to help with professional advice, specialist lenses, and tailored solutions.
Contact us today to book your eye examination and take the first step towards healthier, more comfortable vision.
