Are you in a terrible glare-ationship with your phone or laptop?
Computer vision syndrome, also known as digital eye strain, is a cluster of eye and vision-related problems that stem from staring at screens all day, every day. Some 60% to 65% of Americans are believed to experience symptoms.
There are several ways to alleviate digital eye strain — but beware this one popular product that an NYC-based eye surgeon warns is not worth the hype.
“There is essentially no serious scientific evidence that blue-light–filtering lenses meaningfully reduce eye strain or improve sleep,” Dr. James Kelly — founder of Kelly Vision, which has offices in Manhattan and Long Island — told The Post.
“The American Academy of Ophthalmology, of which I am a long-standing member, likewise, doesn’t recommend them for eye-strain relief.”
Kelly shares five strategies for preventing digital eye strain instead of blue-light glasses — and reveals his personal eye-care routine.
What are blue-light glasses?
Digital screens, LED and fluorescent lights emit blue light, but the sun is the dominant source.
There’s no real proof that blue light from digital screens causes long-term eye damage or disease, Kelly said, but some evidence indicates that this light can disrupt your sleep cycle by suppressing the hormone melatonin.
Blue-light glasses, which became popular in the 2000s and very fashionable during the COVID-19 pandemic, feature specialized lenses designed to filter or block blue light.
The global industry is predicted to grow from $2.9 billion in 2024 to about $5.8 billion by 2034, despite research suggesting that the glasses don’t effectively reduce eye strain from computer use, protect the retina or improve sleep quality compared to traditional glasses.
What’s more effective than blue-light glasses?
Blame digital eye strain on prolonged screen time, small fonts, reduced blinking rates, poor lighting conditions, unaddressed vision issues, tear-film evaporation (a major component of dry eye), screen glare and a suboptimal workstation setup that worsens posture.
Kelly suggests:
- Following the popular “20-20-20” rule — every 20 minutes, take a 20-second break to look at something 20 feet away. “This helps relax the eye muscles and reduce digital eye strain,” Kelly said. “Don’t forget to blink frequently during screen use.”
- Keeping your eyes hydrated — use preservative-free artificial tears often while working on screens. “This is especially helpful in air-conditioned or low-humidity environments, like offices, classrooms or airplanes,” he noted.
- Enhancing your workstation — put your screen at arm’s length and slightly below eye level, increase font size, match the brightness of the screen to the room environment, utilize “night mode” and consider an external monitor for laptops. “Proper screen positioning, the use of anti-glare filters and keeping screens clean and smudge-free can significantly reduce visual stress caused by glare and reflections,” Kelly added.
- Ensuring you have the right eye-care prescription. “Even small uncorrected refractive errors can worsen symptoms,” he said. “Computer/office lenses with anti-reflective coatings are often more helpful than blue-light tints.”
- Limiting screen time before bed. “Many of us are guilty of keeping our phones right next to the bed, but late-night screen use can interfere with melatonin production and disrupt sleep quality,” Kelly said.
Kelly’s daily eye-care regimen
“I follow frequent micro-breaks, enlarge text and keep my monitor an arm’s length away with the top of the screen just below eye level,” Kelly revealed about his workday.
“I use blink reminders during long documentation blocks,” he added.
Outside, he wears UV-blocking sunglasses to protect his eyes from the sun’s harmful rays.
Unlike blue-light glasses, UV protection sunglasses have scientifically proven benefits for eye health.
After dusk, Kelly reduces screen brightness and uses night mode on his devices.
He incorporates a warm compress and gentle eyelid hygiene into his evening routine, if needed, to prevent and relieve dry eyes. On heavy screen days, he uses preservative-free lubricants.
He noted that he doesn’t rely on blue-blocking lenses.
“Bottom line for readers, for most people, blue-light glasses are optional,” Kelly said.
“The biggest wins are smart screen habits, a healthy tear film and the right prescription.”
