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Did you know that working in front of a computer screen can damage your eyes? It’s true! The light from computer screens is one of the leading causes of eye fatigue. If you work with a computer all day, it’s essential to protect your eyes

Protecting your eyes not only from the monitor light but from the sunlight is crucial, primarily if you use some home phototherapy devices. Besides, Heliotherapy Institute provides information about light therapy as a natural way to treat your skin and gives helpful tips on how to avoid eye damage during treatment sessions.

This guide will discuss how to protect your eyes from monitor light. We’ll also provide some helpful tips for reducing eye fatigue. Let’s get started!

How Do Computer Monitors Affect Our Eyes?

Many people spend most of their day staring at a computer screen, which can put a lot of strain on our eyes. There are a few ways in which monitors can negatively affect our eyesight. 

  • The first is through the blue light. It is a high-energy visible light linked to specific health problems like cataracts and sleep disorders.
  • Long-term exposure to blue light increases the risk for age-related macular degeneration (AMD), which can lead to vision loss.
  • Monitors can cause eye strain because we tend to blink less when looking at screens. It can lead to dry eyes and other symptoms like fatigue, headaches, and neck pain.

What Are The Symptoms Of Screen Overuse?

If you find yourself experiencing any of the following symptoms, it may be time to give your eyes a break from the screen:

  • Eyestrain
  • Tiredness
  • Headaches
  • Blurry vision
  • Dry eyes
  • Neck and shoulder pain

These are just a few more common symptoms of too much screen time. While some of these symptoms may seem minor, they can quickly lead to more severe problems if left unchecked. For example, extended periods of screen time have been linked to an increased risk of developing myopia (nearsightedness).

Best Ways To Protect Your Eyes

Nowadays, more and more people use smartphones, computers, and other devices for work, study, communication, and entertainment. As we can’t exclude these devices from our life, we can do a few things to protect the eyes from the harmful effects of monitor light. So read about them below.

Change Your Workplace

If you work on a computer all day, it’s essential to take measures to protect your eyes from the harmful blue light emitted by monitors. Here are a few things you can do to create a healthier workplace:

  • Position your monitor at eye level, looking straight ahead, not down at the screen.
  • The screen should be about an arm’s length away from you. 
  • If you work during the day, try to position your computer screen, so there is no glare from overhead lights or windows. 
  • If you work at night, invest in a good-quality desk lamp that will illuminate your workspace without causing eye strain.
  • Invest in a comfortable chair that supports your neck and provides the correct posture.
Change your workspace to protect your eyes.

Do Exercises For The Eyes

You can do several exercises for the eyes to help relieve stress and tension. Some simple eye exercises you can do at your desk include:

  • Focusing on an object in the distance for 30 seconds, then focusing on something up close for 30 seconds. Repeat this several times.
  • Rub your hands together to create heat, then place them over your eyes for a few minutes.
  • Blink frequently.
  • Roll your eyes in all directions.

Doing these exercises will help to relieve strain and protect your vision. It is essential to take care of your eyes and do exercises for them every day. 

Use Proper Lighting

The most crucial aspect when using any screen is the lighting. Proper color and intensity of the light can reduce eye strain and provide a comfortable environment for working. Here are a few tips to follow:

  • If you work in an office, ensure the overhead lights are not too bright or cause glare on your computer screen. 
  • If possible, adjust the light sources to reduce the contrast between the monitor and other surfaces. 
  • You may also consider using a task lamp to direct light onto your work surface.
  • If you wear glasses, ensure they are anti-reflective coated to reduce any additional glare. 
  • Avoid working in dim lighting as this can strain your eyes.
  • Adjust the brightness and color settings on your monitor. Try turning down the brightness if you find yourself squinting or straining to see the screen. 
  • You can also try changing your display’s color temperature; warmer colors like yellow and orange are easier on the eyes than cold colors like blue and white.

Correct glares

The first step in preventing eye strain from computer monitor light is to adjust the position and angle of your screen. 

  • If you work during the day, face your monitor away from the windows, so sunlight isn’t reflecting off the screen and causing glare. 
  • You can also reduce glare by attaching an antiglare filter to your monitor or using a hood that covers the top and sides of your screen.
  • Another way to reduce glare is to adjust the brightness of your screen. If you find yourself constantly squinting to see your screen, it’s probably too bright. Adjust the brightness until it’s at a comfortable level for you.

Blink regularly

Blinking is essential for keeping your eyes healthy and refreshed, especially when staring at a screen for long periods. Blinking lubricates your eyes and prevents them from drying out.

  • Try to blink every few seconds to keep your eyes from getting too dry. 
  • You can also try using artificial tears or eye drops to help relieve any discomfort.
  • Finally, if you wear contact lenses, clean them regularly and replace them as needed. Contact lenses can trap dust and debris, which can irritate your eyes.

Use Eye Protection

Protecting your eyes from the harmful blue light emitted by monitors is essential.

  • One way to do this is to invest in a pair of blue-light-blocking glasses. These glasses have a unique lens that filters out blue light, making it easier for your eyes to adjust to the bright screen.
  • Use software that dims your screen or changes the color temperature of the light that it emits.
  • Install screen-protecting overlays that reduce the amount of blue light but don’t change other colors.
Use protective classes.

Take Breaks

Take breaks every 20 minutes. It gives your eyes a chance to rest and reduce their exposure to blue light emitted by screens. Ophthalmologists have instituted a 20-20-20 rule. It means taking a 20-second break every 20 minutes to get at least 20 feet away from the computer. There are many different ways you can take breaks:

  • Get up and walk around for a couple of minutes
  • Look at something far away for 20 seconds
  • Close your eyes for a minute or two
  • Do some simple eye exercises like blinking rapidly or rolling your eyes
  • Wash your eyes with cold water to refresh them

Organize Screen-Free Time

Taking breaks from staring at screens, whether computers, TVs, or phones, is necessary. One way to ensure you’re getting enough screen-free time is to schedule it into your day. 

  • Spend some time hanging out with friends or family.
  • Do things not connected to the monitor, such as reading a book, sports, or doing some hobby.
  • Spend time outdoors, go for a walk, and watch greens to calm your eyes.

If possible, avoid using screens for at least an hour before bedtime so you can wind down and relax before sleep. The blue light emitted by screens can disrupt your sleep cycle, so it’s important to give yourself some time to relax without screens before bed.

Examine Your Eyes

If you work at a computer all day, it’s essential to have your eyes examined regularly by an eye doctor. Long-term exposure to blue light from screens can cause changes in the retina, the sensitive layer of tissue at the back of your eye that helps you see.

While there is no evidence that screen time causes permanent damage to eyesight, it can lead to temporary vision problems like digital eye strain or dry eye. And if you have underlying conditions like diabetes or age-related macular degeneration (AMD), long hours staring at a screen can make them worse.

If you experience any changes in your vision or discomfort, schedule an appointment with an eye doctor.


Most people spend most of their day looking at a screen, whether it’s a computer, phone, or TV. And while screens are a necessary part of life, they can also harm our eyes. That’s why it’s essential to take steps to protect our vision. So there you have it, our complete guide on how to protect your eyes from monitor light. We hope you found this helpful and that you’ll be able to implement some of these tips into your daily routine. Following the information and advice in this article can help keep your eyes healthy and avoid potential problems down the road.

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About the Author

James McMinn

Senior Digital Strategist

James is a savvy digital marketing specialist with a Masters of Science in Internet Marketing. For the past fourteen years, he has been specializing in SEO, PPC & Marketing Strategy. He has a super sharp analytical mind and a finely tuned creative eye for marketing initiatives that optimize brands.

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