How Much Screen Time Is Too Much for Your Eyes (According to Eye Doctors)
We get it, your phone is basically glued to your hand
From catching up on emails to bingeing Netflix or doomscrolling TikTok while “multitasking” in the kitchen, screens are everywhere. With remote work, side hustles, and content creation becoming the norm, it’s no surprise the average young adult clocks 6 to 8 hours of screen time daily.
But what’s all that doing to your eyes?
First, What Happens When You Stare at a Screen Too Long?
You know that moment when you finally look away from your laptop and everything feels… blurry? Your eyes feel dry, heavy, maybe even a little gritty?
That’s not just in your head.
According to eye doctors, prolonged screen time leads to Digital Eye Strain (DES), also known as Computer Vision Syndrome. It happens because when you’re zoned in on a screen:
- You blink less, sometimes up to 50% less
- Your eyes don’t stay properly lubricated
- You’re often staring at screens that are too close or too bright
Common symptoms include:
- Dry or watery eyes
- Blurry vision
- Headaches
- Eye fatigue
- Neck or shoulder pain
It’s not life-threatening, but it’s definitely uncomfortable and completely avoidable.
So, how much screen time is too much?
It’s not just about how long you’re on screens, but how you’re using them.
According to the American Optometric Association, symptoms of digital eye strain often show up after just 2 or more continuous hours of screen use.
If you’re spending 4–8+ hours a day glued to screens (which, let’s be honest, you probably are), it’s time to protect your eyes.
7 Eye-Friendly Habits You Can Start Today
1. Follow the 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds.
This quick reset helps your eye muscles relax and reduces fatigue.
2. Blink, On Purpose
Yes, you read that right. Blinking refreshes your eyes, and screens make you blink less. Stick a reminder on your screen or use a subtle phone alert to get blinking again.
3. Adjust Your Screen Settings
- Reduce brightness to match your room
- Use Night Mode or blue light filters
- Increase font size
- Use matte screen protectors to cut glare
4. Keep a Healthy Distance
Keep your screen at least an arm’s length (20–28 inches) away from your face. For phones, avoid holding them right up to your nose (guilty!). Your eyes will thank you.
5. Use Artificial Tears
Over-the-counter lubricating eye drops help restore moisture, especially if you’re in air-conditioned rooms or wear contacts.
Avoid using “redness relief” drops daily—they’re not meant for regular use.
6. Try Anti-Reflective or Blue Light Glasses
Whether you wear glasses or not, blue light-blocking lenses can help filter harsh screen glare. Some users feel a big difference, others a mild one—but they’re worth a try.
7. Take Intentional Screen Breaks
Go screen-free during your lunch break, morning routine, or an hour before bed. Your eyes—and your mental clarity—will benefit.
But What About Phones?
Phones are sneaky, they’re small, bright, and always in your hand.
Here’s how to reduce the damage:
- Switch to Dark Mode at night
- Avoid screens in bed or in dark rooms
- Set digital wellbeing timers or app usage limits
- Try grayscale mode to make apps less addictive
Got Dry, Itchy, or Tired Eyes? Medik’s Got You.
On Medik’s pharmacy, you’ll find a range of doctor-approved eye care products, from soothing lubricating drops to specialized treatments for dry eyes, allergies, and screen-induced irritation.
Whether remote work has your eyes fried or your phone addiction won’t quit, our partner pharmacies are stocked with exactly what your eyes need.
🛍️ Download Medik today, explore our wide range of pharmaceutical products, and let us do the heavy lifting while you give your eyes a well-deserved break.
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