Top 9 Tips to Reduce Eye Strain from Screen Time and Sunlight

June 12, 2023

Does your work involve spending hours researching and working online, constantly sitting and staring at your laptop screens? Or are you constantly scrolling on your mobile phones, even in dim lights? While you may excuse yourself by saying you’re working hard or this is what your work demands, in reality, these habits adversely affect your health and life in an unalterable way.

While the digital world has undeniably transformed our lives, too much screen time can harm our eye health and vision. According to recent surveys, the average person spends an astounding 7 hours each day in front of screens in today’s digital society. Add to that the time spent on cell phones, social media, videos, and video games!

While going digital has taken a toll on our eyes, extended exposure to sunlight has also proven to have increased our eye strain. This eye strain can result in discomfort, poor vision, dryness, and other everyday symptoms that hamper our productivity and overall well-being.

The silver lining is that numerous effective techniques still exist for reducing eye strain caused by sunlight and computer use. Let us look at the best practical ways to keep your eyes healthy and cool to enjoy the visual world without risking your vision.

1. Adjust Your Screen Settings

Adjust Your Screen Settings

Optimising your screen setting by adjusting your screen’s brightness, contrast, and colour temperature can significantly reduce eye strain. Set your screen brightness to match the ambient light in your surroundings, not too bright or too dim. You can also reduce the blue light emission from your screen by using blue light filters or wearing screen-protecting glasses. Enable the night mode feature on your devices, which adjusts the colour temperature to warmer tones.

2. Follow the 20-20-20 Rule

Follow the 20-20-20 Rule

To prevent eye strain, practise the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at an object 20 feet away. This helps reduce eye fatigue caused by prolonged staring at a screen and gives your eyes regular intervals to relax and refocus.

3. Position Your Screen Correctly

Position Your Screen Correctly

The position of your computer screen plays a significant role in preventing eye strain. Ensure your screen is comfortable, approximately 20 inches from your eyes, and at a slightly below-eye-level angle. This helps to reduce strain on the neck and eyes and allows you to view the screen with a relaxed gaze. Take regular breaks from your device, look away from the screen, and engage in other activities like walking.

4. Use Proper Lighting

Use Proper Lighting

Proper lighting is crucial to reduce eye strain from sunlight and computer use. Avoid glare from windows and other bright light sources that can cause reflections on your screen.

Place your computer screen perpendicular to windows to minimise glare. Use curtains, blinds, or shades to block excessive sunlight. Opt for indirect, ambient lighting in your room to reduce contrast and minimise eye strain.

5. Blink Frequently

Blink Frequently

Staring at screens for prolonged periods can cause decreased blinking, leading to dry and irritated eyes. Blinking helps to moisten your eyes and reduce eye strain. Be conscious of frequently blinking while using digital devices to keep your eyes lubricated and comfortable.

6. Practise the 20-8-2 Rule for Sunlight

Practise the 20-8-2 Rule for Sunlight

Sunlight is a natural light source, but excessive exposure can cause eye strain. Follow the 20-8-2 rule when spending time outdoors. Every 20 minutes, take an 8-second break and look at something 20 feet away.

This allows your eyes to rest and prevents continuous exposure to sunlight. Also, wear sunglasses that block 100% of UVA and UVB rays to protect your eyes from harmful UV radiation.

7. Practise the Palming Technique


Palming is a relaxation technique that can help alleviate eye strain. Rub your hands together to generate heat, then gently place your warm palms over your closed eyes without applying pressure. Relax and breathe deeply for a few minutes while allowing the warmth from your palms to soothe your eyes and reduce eye strain.

8. Exercise Your Eyes

Exercise Your Eyes

Regular eye exercises can help reduce eye strain and improve eye health. Try simple movements like blinking rapidly for a few seconds, looking at distant objects to focus and relax your eyes, and rotating your eyes clockwise and counterclockwise to improve eye mobility and reduce eye strain.

9. Timely Eye Checkups

Timely Eye Checkups

Timely eye checkups are essential to maintain good eye health and detect any underlying eye conditions that may contribute to eye strain. Visit your eye care professional for comprehensive eye exams at least once a year or as your eye care provider recommends. Early detection and treatment of any eye conditions can help prevent eye strain and other eye-related problems.


To wrap it up, eye strain from sunshine and computer use can be painful and interfere with your everyday tasks. However, these simple yet effective measures can reduce your eye strain and promote healthy eye habits. Remember to follow the above techniques and suggestions to keep your eyes healthy and comfy!

Deprecated: Function the_block_template_skip_link is deprecated since version 6.4.0! Use wp_enqueue_block_template_skip_link() instead. in /home/sjbiavou/public_html/wp-includes/functions.php on line 6085