Eye strain symptoms, causes and how to get relief

Published July 2026 | 5 min read
Expert contributor: Whitney Lam, Optometry Manager, HCF Eyecare
Words by Jo Hartley

Key takeaways

• Eye strain is on the rise in Australia, caused by long hours on digital devices.
• Eye strain symptoms can include tired, blurry, uncomfortable or dry eyes.
• While common, eye strain is usually manageable with simple changes to screen habits.
• Book an eye test with your optometrist if you’re concerned about your eyes or have ongoing symptoms.

Tired, blurry or dry eyes? These could be eye strain symptoms. Learn how to ease discomfort and protect your vision.

More than 6.7 million Aussies are now regularly working from home – attending virtual meetings and using digital tools – while many others spend significant time on screens for study, entertainment and everyday tasks. Between smartphones, AI-powered tools and frequent video calls, our screen time keeps growing, making eye strain symptoms an increasingly common issue for both adults and children.

According to Optometry Australia, 86% of Aussies have experienced sore or tired eyes due to their screen use and 78% have reported sore or tired eyes after using a computer or tablet at work.

Despite this, very few of us (11%) take breaks routinely from our screens to counter the effects of eye strain.

So, what are the symptoms and causes of digital eye strain and how can you adjust your screen habits to reduce and manage it?

What does eye strain feel like?

“Eye strain can happen when your eyes are focused on something for a long period of time, or when switching focal distances rapidly or frequently,” says Whitney Lam, Optometry Manager at HCF Eyecare.

“It can occur when staring at a screen, printed page or when you’re driving long distances.”

Symptoms of eye strain can include:

• aching eyes
• headache behind the eyes
• blurred or double vision
• watery or dry eyes
• difficulty focusing
• light sensitivity
• frequent need to blink.

However, the good news is that digital eye strain is well understood and can usually be managed.

Why screens cause eye strain

“Digital eye strain happens because our eyes simply weren’t designed to focus on screens for hours at a time,” says Whitney.

Everyday tasks that once happened offline – reading the newspaper, grocery shopping, banking and paying bills – have largely shifted online, adding even more screen time throughout the day.

“When we look at digital devices, we tend to blink 30% less,” explains Whitney. “This can leave our eyes dry, irritated and tired.”

Other factors that cause digital eye strain include:

• screen brightness or glare
• poor viewing distance
• small fonts
• constantly shifting focus.

When screen use leads to dry eyes

“When your blink rate decreases, the tear film in your eye starts to break up and evaporate. This leaves your eye exposed to the elements and can cause them to feel gritty and dry,” says Whitney. “Heaters or air-conditioning can add to this by evaporating your tears faster.”

Several factors can reduce your blink rate when using screens, leading to dry eyes.

• Screen brightness. When a screen is too bright (or too dim in a bright environment), your eyes constantly try to adjust to balance contrast. Some people are also more sensitive to light and glare, including those with lighter-coloured eyes, astigmatism or those taking certain medications.
• Screen proximity. The closer you are to a screen, the harder your eye muscles have to work to maintain near focus. 
• Font clarity and size. Smaller or more elaborate fonts can make your eyes tired, as you have to concentrate more.
• Screen height. A screen that’s higher than eye level can dry eyes out because you’re looking upwards, which opens your eyes up wider.

“To help ease the symptoms of dry eyes you can use eye drops, a warm compress or a humidifier,” says Whitney. “It’s worth going to see an optometrist to determine the severity of dryness so they can recommend ways to help relieve this.”

Do blue light glasses actually help?

There’s a common belief that blue light from screens causes eye strain and long-term eye damage. This has made blue light glasses popular.

But experts say there’s no evidence to prove normal screen exposure to blue light damages your eyes, and the effectiveness of blue light glasses is still unknown.

How to reduce eye strain from screens

Whitney says simple daily habits can help provide eye strain relief and reduce discomfort.

1. Follow the 20-20-20 rule. Every 20 minutes, look at something about 20 feet (6m) away for at least 20 seconds. This gives your eyes a short break from close-up screen focus and helps them relax.
2. Blink more often. Before returning to your screen, try blinking 20 times to help moisten your eyes. Aim to blink regularly when working.
3. Set up your workspace correctly. Sit about an arm’s length from your computer screen and position the top of the monitor slightly below eye level.
4. Adjust screen brightness. Use the lowest brightness level that still feels comfortable without causing strain. Dark mode may also help reduce glare. 
5. Increase text size. Larger, clearer text reduces the effort your eyes need to focus.
6. Reduce screen glare. Position screens away from direct light sources and consider using blinds or anti-glare settings.
7. Stay hydrated. Drinking enough water and using artificial tears if needed can help relieve dry eyes, especially in air-conditioned or heated spaces.

When to see an optometrist

Most cases of eye strain are usually temporary and stop soon after you stop the focusing task. But if your symptoms aren’t improving, or you’re experiencing ongoing blurred vision, eye pain or frequent headaches, seek medical help.

“If your symptoms have been lingering or you’re concerned about changes to your vision, it’s a good idea to have your eyes checked,” says Whitney.

“As a general guide, an eye test every two years is recommended, but if you’re experiencing ongoing issues, you may need to see your optometrist more regularly.”

An optometrist can also help diagnose and treat other common eye conditions.

Book an eye test

If you’ve noticed changes in your vision recently or you’re due for an eye test, our network of Sydney-based HCF Eyecare Centres gives members easy access to high-quality, affordable care. Don’t live near one? You could still get 100% back^* on a range of prescription glasses or contacts through our extensive No-Gap network. Use our Find a Provider tool to book an appointment.