Eye Strain: What Causes It and How to Find Relief

By Aldermiller Team

Why your eyes feel tired, sore, or dry by mid-afternoon, and the simple changes that usually help.

If your eyes feel heavy by afternoon, or a dull ache settles in behind them after a long stretch of reading or screen work, you are in very common company. Eye strain is one of the most frequent reasons people feel uncomfortable at a desk, on a long drive, or at the end of a day of close work.

The reassuring part: eye strain is uncomfortable, but it does not damage your eyes [1]. It also tends to ease once you rest your eyes and change whatever is causing it. Here is what it is, what brings it on, and what you can do.

“Eye strain” is an everyday phrase for the tired, uncomfortable feeling that follows hard visual effort. The American Academy of Ophthalmology (AAO) notes that the term is used loosely for several things, from dry or watery eyes to blurred vision and headaches and describes it as more a symptom than a condition [1].

You may also hear two other names. Asthenopia is the medical word for eye fatigue. Digital eye strain, also called computer vision syndrome, is the version linked to phones, tablets, and computers [3].

People describe it differently, and you may notice only one or two of these [2][3]:

●      Sore, tired, burning, or itchy eyes

●      Dry eyes, or eyes that water

●      Blurred or double vision

●      Headache

●      Sore neck, shoulders, or back

●      Sensitivity to light

●      Trouble concentrating, or a feeling that your eyes want to close

Neck and shoulder aches can get mistaken for eye strain. The AAO points out that poor posture can cause pain that people blame on their eyes [1].

Almost anything that asks a lot of your eyes for a long time can do it. The most common triggers are:

●      Long screen sessions. The Mayo Clinic identifies two or more hours of screen use in a row each day as the strongest risk factor for digital eye strain [2]. The AOA says the same about two or more continuous hours [3].

●      Blinking less. When you concentrate on a screen, you blink less, and your eyes dry out. Looking up and away lets blinking return to normal [4].

●      Long reading, detailed work, or long drives. Any task that holds your focus steadily at one distance can wear the eyes down [2].

●      Glare, or lighting that is too bright or too dim. Reflections on a screen and squinting in dim light both add effort [1][2].

●      An old or incorrect prescription. If your glasses no longer match your eyes, you may squint and work harder to see clearly [1]. Uncorrected vision problems are on the Mayo Clinic's list of underlying causes [2].

●      Dry air. Air from fans, heating, and air conditioning can dry the eyes, especially when it blows toward your face [1][2].

●      Stress and tiredness. Being run down can make the eyes feel worse [2].

●      Screen setup and posture. A screen that is too close, too high, or at an awkward angle makes your eyes and neck work harder [2][3].

Think of relief as a handful of small habits. You do not need to do all of them at once. Start with one or two that fit your day.

1. Take short breaks (the 20-20-20 habit)

Every 20 minutes, look at something at least 20 feet away for about 20 seconds [1][4]. This gives your focusing muscles a rest and lets you blink naturally again. All About Vision notes that the exact timing is a prompt, and that any break is better than none [4]. The AOA also suggests resting your eyes for about 15 minutes after two hours of continuous screen use [3].

2. Set up your screen

●      Place the screen so your gaze angles slightly downward. The AAO suggests about 20 to 26 inches from your face [1], and the AOA gives a similar range of about 20 to 28 inches, slightly below eye level [3].

●      If you struggle to read what is on the screen, make the text bigger instead of leaning in.

●      Keep the screen clean and adjust brightness and contrast so it is comfortable to look at.

3. Control glare and lighting

●      Turn the screen so windows are beside it, not behind or in front of it. Use blinds or curtains if you need to.

●      Use softer room lighting so the screen is not the brightest thing in view. Lamps with a shade help with reading.

●      An anti-glare screen filter or an anti-reflective coating on your lenses can cut reflections [3].

4. Blink and keep your eyes comfortable

●      Blink on purpose when you notice you have been staring. Some people put a small “blink” note on the monitor.

●      If your eyes feel dry, artificial tears can help. The AAO suggests them for dryness [1]. Ask your eye doctor which kind suits you before you start.

●      Move away from vents and fans or point them away from your face. A humidifier can help in dry rooms [1].

5. Check your posture

Sit with your back supported and your screen at a height that does not make you hunch or tilt your head [2]. A chair you can adjust and a stand for papers beside the screen both help.

6. Make sure your glasses are current

An out-of-date prescription is a common and fixable cause [1]. The AOA recommends a yearly eye exam [3]. If your near vision feels tiring, tell your eye care provider about your screen and reading habits. They may suggest a different prescription for computer use, or a lens designed for near work [1][3].

Blue-light filtering lenses are popular for screen use, and some people simply like how they feel. The evidence that they reduce eye strain is weak. A 2023 Cochrane review found that blue-light filtering lenses may not reduce eye strain from computer work over the short term, though the evidence was of low certainty [5]. The AAO does not recommend blue-light-blocking glasses for digital eye strain [6].

We offer them as a personal choice, not a treatment. For most people, the habits above and a correct prescription do more.

Sometimes. If a prescription is out of date or doesn't fit your daily tasks, new lenses can take a real load off your eyes [1]. Some people also use lenses made for near work, such as a lens with a small power boost in the lower part for reading and screens. Whether that makes sense depends on your eyes and your prescription, so ask your eye care provider.

A few other things to know when you order from us:

●      Aldermiller makes glasses from the prescription you provide. We do not give eye exams or write prescriptions.

●      Fit also matters. If your glasses press on your nose or temples, or sit in the wrong place, they can add to discomfort. See our guides on measuring and on frame size and fit.

●      Glasses that feel off after a new order are worth a message. Email hello@aldermiller.com with your order number.

It depends on what caused it. Mayo Clinic says eye strain usually isn't serious and typically goes away with rest or self-care [2]. Most people feel better once they take a break from the task that tired their eyes. If the cause is still there, such as an old prescription or an unchanged desk setup, the discomfort tends to come back [3].

Book an eye exam if Symptoms continue after you change your habits and workspace [1][2] You notice blurry or double vision that doesn't clear with rest Your glasses seem to have stopped working for you, or it has been a year or more since your last exam [3] Eye strain is getting in the way of work, driving, or daily life

 

Get medical care promptly if you have Sudden vision loss, or sudden double vision Eye pain with redness, nausea, or halos around lights A sudden, severe headache unlike your usual ones Eye symptoms after an injury These can be signs of something other than eye strain.

 

●      Eye strain is common, uncomfortable, and does not damage your eyes [1].

●      Long screen sessions, less blinking, glare, dry air, and an out-of-date prescription are frequent causes.

●      Breaks, a better screen setup, softer lighting, regular blinking, and up-to-date glasses help most people.

●      Blue-light filters are a personal choice; the research on eye strain is not convincing [5][6].

●      See an eye care provider if it doesn't improve, or sooner if you have warning signs.

These sources are cited for general information. Their publishers have not reviewed or endorsed this article.

[1] American Academy of Ophthalmology. “Eye Strain and Sleepy Eyes: How to Prevent Eye Discomfort.” aao.org/eye-health/diseases/what-is-eye-strain (published May 5, 2023; reviewed by Laurie Gray Barber, MD).

[2] Mayo Clinic Staff. “Eyestrain.” mayoclinic.org/diseases-conditions/eyestrain/symptoms-causes/syc-20372397 (July 2, 2024).

[3] American Optometric Association. “Computer vision syndrome.” aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome (accessed October 31, 2026).

[4] Kelley S. “The 20-20-20 rule: Strategies for easing eye strain.” All About Vision. allaboutvision.com/conditions/refractive-errors/what-is-20-20-20-rule/ (published April 25, 2022; updated October 17, 2025).

[5] Singh S, Keller PR, Busija L, et al. “Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults.” Cochrane Database of Systematic Reviews. 2023. doi:10.1002/14651858.CD013244.pub2.

[6] American Academy of Ophthalmology. “Are Blue Light-Blocking Glasses Worth It?” aao.org/eye-health/tips-prevention/are-computer-glasses-worth-it (published March 5, 2021; updated September 2023).