How Do Screens Impact Our Eyes?

Since there’s little doubt that you’re reading this on a screen right now, do your eyes a favour: blink! It may feel automatic, like breathing, but blinking is a critical function that keeps your eyes healthy and comfortable¹. The leading explanation for how screens affect our eyes is quite simple; digital devices reduce how often and how completely we blink, which increases dryness on the eye's surface and may worsen dry eye symptoms¹.

But that isn’t the only critical finding from the body of evidence out there.

Existing scientific research has shown that prolonged digital screen use can significantly affect the ocular surface¹⁻³. Key measures of eye health, such as tear breakup time, tear volume (including tear meniscus height and Schirmer score), and the integrity of the tear film lipid layer, can all be impacted by screen exposure¹.

For example, one study² found that just 20 minutes of computer video gaming led to measurable changes in healthy adults: tear meniscus height and tear breakup time decreased, while the area of tear breakup increased.

Interestingly, not all screens affect the eyes equally³. When comparing devices, reading on a computer led to lower tear volume, higher tear osmolarity, and more conjunctival redness compared to reading on a smartphone³. This may be because smartphone use typically involves a lower gaze angle, which reduces the exposed ocular surface and partially protects the tear film³.

The main takeaway? Even short bursts of screen time can alter tear film stability, so consciously blinking and taking breaks is more than just a suggestion, it’s essential for maintaining ocular comfort in our screen-centric world.

What is Dry Eye Disease (DED)?

Dry eye disease (DED) is a disorder of the ocular surface marked by tear film instability and inflammatory processes that can lead to damage of the eye’s surface. Reported prevalence rates vary considerably, ranging from approximately 5% to 50% of the population, a discrepancy that is likely attributable to differences in diagnostic criteria and definitions of DED.

The severity and presentation of dry eye symptoms differ among individuals and commonly include:

• Ocular discomfort
• Pain
• Visual fatigue
• Visual disturbances, such as intermittent or blurred vision.

The pain and persistent discomfort associated with dry eye are believed to negatively affect quality of life and may also have implications for mental health and psychological well-being. Visual disturbances and ocular irritation can also interfere with daily activities, including reading and driving.

Does Screen Time Worsen Dry Eye?

Large population studies consistently show a connection between digital screen use and dry eye symptoms¹.

Among adults, people who spend longer hours on screens (especially more than four to eight hours per day) are more likely to report dry, irritated, or uncomfortable eyes¹. In office workers, heavy screen use was linked to more severe dry eye symptoms, even though not everyone met the criteria for a formal dry eye diagnosis¹. Interestingly, ergonomic factors such as screen height or the use of glare filters did not appear to change this risk¹.

Other large studies have found that the more time people spend on screens each day, the greater their likelihood of experiencing dry eye symptoms or receiving a dry eye diagnosis¹. In fact, some research suggests that every additional hour of daily screen time slightly increases the risk of both diagnosed dry eye and more severe symptoms¹. Screen exposure has also been linked in particular to evaporative dry eye¹, a common form of the condition caused by excessive tear evaporation.

This relationship isn’t limited to adults. Research in school-aged children shows that smartphone use is strongly associated with dry eye¹. Children who used smartphones more frequently and for longer periods were significantly more likely to have dry eye than those who used screens less¹. Notably, smartphone use appeared to pose a greater risk than computer or television use, possibly because phones are held closer to the eyes and encourage prolonged, intense focus¹.

Encouragingly, studies also show that reducing screen time can help. When children with dry eye stopped using smartphones for several weeks, their symptoms and objective signs of dry eye improved¹. These findings suggest that simple lifestyle changes, such as limiting screen time and taking regular breaks, can play an important role in protecting eye health, especially in today’s increasingly digital world.

Behavioural Prevention Strategies

Simple habits may help reduce dry eye symptoms in people who spend long hours using digital screens. Here’s what existing research¹ supports:

1. Blinking Exercises

Research suggests that blinking exercises (think repetitive blinking, like doing repetitions in weight lifting) can be beneficial.

In one study⁴, people with dry eye symptoms practiced a structured blinking routine for several weeks. While the amount of tears did not change, participants reported fewer dry eye symptoms, better tear film quality, and more stable tears⁴. Their blink patterns also improved, with fewer incomplete blinks and a more natural blink rate⁴—changes that were noticeable even after just a few minutes of practice.

These findings suggest that mindful blinking may help counteract the reduced and incomplete blinking that often occurs during screen use.

2. Periodic Eye Closing

Another emerging strategy is called “blind working,” which simply involves closing the eyes briefly when visual input isn’t needed, such as while thinking or listening.

In a small study⁵ of office workers, participants naturally closed their eyes several times during a short work period when encouraged to do so. Compared to regular screen use, this approach reduced feelings of dry eye, eye fatigue, and blurred vision⁵.

3. The 20-20-20 Rule

You’ve likely heard of this one before. This widely recommended approach is the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away⁶.

While this rule has not yet been specifically studied in people with dry eye disease, it may still be helpful by encouraging natural blinking and giving the tear film time to recover⁶.

Supporting Ocular Health with Hypochlorous Acid

Current evidence in the scientific literature supports hypochlorous acid (HOCl) as an effective adjunctive therapy for the management of dry eye disease⁷⁻⁹.

A 2019 study⁹ assessing patient-reported outcomes using the Ocular Surface Disease Index (OSDI) and the Eyelid Inflammation Questionnaire (EIQ) demonstrated clinically meaningful symptom improvement among individuals with dry eye following HOCl use. On average, participants experienced a 10-point reduction in OSDI scores by Day 14, with a further 5-point improvement observed by Day 30⁹. EIQ responses similarly reflected substantial improvement, with scores decreasing by 20.5 points over the 30-day study period⁹.

The benefit of HOCl in dry eye management may be partly explained by its ability to reduce bacterial burden on ocular and periocular tissues⁷⁻¹⁰. The bacterial load present on the ocular surface has been associated with a range of eye conditions, including dry eye disease⁸.

Importantly, HOCl has been shown to be well tolerated on the human ocular surface, even with prolonged use, making it a suitable and safe option for ocular applications⁷⁻¹⁰.

Show Your Eyes Some Love

Reducing screen time in our increasingly digital world may not be easy, but growing evidence shows that prolonged screen use negatively impacts eye health. These findings are especially important for people with dry eye disease, who already experience eye dryness, decreased tear stability, and reduced blinking—all of which worsen with more screen time.

In this article we explored how research suggests that even brief screen exposure can affect our eyes, and certain devices—like smartphones—may pose different risks.

The good news? We also explored some practical strategies that exist to reduce screen-related eye strain. Whether you limit recreational screen use at the end of your day or practice strategic blinking exercises, these approaches are essential for maintaining your eye health.

Ocular hygiene solutions, such as pure and stable hypochlorous acid (HOCl) solutions, offer additional support in helping to maintain eye hygiene and reducing the bacteria associated with dry eye disease and other ocular conditions.

If you've read this far, we encourage you to take a few minutes to do some mindful blinking—or simply close your eyes. They deserve it!