Eye strain prevention is a major topic that we should talk about today. If your eyes often feel tired, dry, or strained after a long day in front of screens—you’re not alone. In today’s digital age, eye strain has become a common complaint among working adults, students, and even children. The good news? There are simple, practical ways to protect your eyes and ease the discomfort.
In this guide, we’ll walk you through the causes of eye strain, smart prevention strategies, workstation tips, and products that can offer relief.
And if you ever want professional advice tailored to your specific needs, our qualified optometrists at Malaya Optical are here to help. Just book an appointment and we’ll take it from there.
What Causes Eye Strain?
Eye strain, also known as digital eye strain or computer vision syndrome, typically results from prolonged visual activities—especially involving screens.
Common triggers include:
- Staring at digital screens for extended periods
- Poor lighting or screen glare
- Holding screens too close or too far
- Not blinking enough (which leads to dry eyes)
- Wearing outdated or no prescription lenses
- Lack of screen breaks
The symptoms can range from mild discomfort to full-blown headaches, dry or watery eyes, blurry vision, and neck or shoulder pain.
Prevention Tips That Really Work
Thankfully, eye strain is preventable with a few lifestyle adjustments. Here’s what you can do:
1. Follow the 20-20-20 Rule
A simple method with a big impact.
Every 20 minutes, take your eyes off the screen and look at something 20 feet (6 meters) away for 20 seconds. This gives your eye muscles a chance to relax and refocus.
Bonus tip: Use this break to stand up, stretch, take a deep breath, or sip some water or tea.
2. Stay Hydrated
Your eyes need moisture to function comfortably. Drink plenty of water throughout the day, and consider sipping green tea. It’s packed with antioxidants (like catechins) that may help improve tear production.
3. Blink More Often
Screen time often reduces how frequently we blink. Try to consciously blink more to keep your eyes lubricated.
4. Use Artificial Tears
If your eyes feel dry or gritty, artificial tears (available over the counter) can provide fast relief and maintain moisture levels.
Workstation Ergonomics: Small Changes, Big Difference
How your workspace is set up can affect how hard your eyes have to work.
| Ergonomic Tip | Why It Helps |
|---|---|
| Screen 50–70cm away from eyes | Prevents strain from being too close |
| Monitor slightly below eye level | Keeps neck and eye position natural |
| Use adjustable chairs and proper posture | Reduces tension and fatigue |
| Minimize glare with blinds or screen filters | Decreases light strain |
| Ensure ambient lighting is balanced | Avoids contrast strain between screen and room |
Product Recommendations for Eye Comfort
These tools and products can make a noticeable difference in your daily visual comfort:
- Artificial tears – Hydrate and soothe dry eyes
- Humidifiers – Keep indoor air from drying out your eyes
- Screen filters – Reduce glare and blue light exposure
- Blue light-blocking glasses – Help reduce screen fatigue and improve contrast
- Green tea – A natural source of eye-friendly antioxidants
You can find many of these products at pharmacies or optical stores. If you’re unsure what suits you best, our optometrists can help guide your selection.
Bonus Tips
- Adjust screen brightness and contrast to match your environment.
- Increase text size to reduce squinting.
- Keep screens clean to avoid glare from smudges or dust.
- Update your prescription lenses regularly if you wear glasses or contacts.
Need Help with Eye Strain? Talk to Us.
If you’re experiencing ongoing discomfort or want advice on lenses and products that can ease eye strain, don’t wait. Book an appointment with our qualified optometrists at Malaya Optical.
We’ll help you find the best solutions—whether it’s specialty lenses, coatings, or simple day-to-day tips—to keep your eyes feeling refreshed and focused.