Remote Work and Eye Strain: What Your Eyes Wish You Knew

Working from Home Has Changed How We Use Our Eyes

The shift to remote and hybrid work has transformed the modern workday. Video meetings, emails, messaging platforms, and multitasking across screens are the new norm. While these tools help us stay productive, they also increase visual demands—often in less-than-ideal environments.

Spending hours in front of digital devices without breaks can lead to symptoms like dry eyes, blurry vision, headaches, and even neck and shoulder tension. This collection of issues is commonly known as digital eye strain, and it’s one of the most common complaints among today’s work-from-home professionals.

Why Digital Eye Strain Happens

Your eyes work harder when viewing screens, especially at close range. Here's why:

• Reduced blinking: Staring at a screen lowers blink rate by up to 50%, drying out your eyes.
• Poor lighting and glare: Home lighting setups aren’t always optimal, creating strain.
• Fixed focus: Focusing on the same distance for hours fatigues eye muscles.
• Improper posture: Laptops on beds or couches can lead to awkward angles and tension.

The longer your screen time, the greater the risk of discomfort—and eventually, decreased productivity.

7 Practical Ways to Ease Eye Strain at Home

Try these daily strategies to keep your eyes comfortable and energized:

• Apply the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
• Blink intentionally: Set reminders to blink often and fully, especially during long meetings.
• Adjust your lighting: Use indirect light and minimize glare from windows or overhead lights.
• Invest in a quality monitor setup: Use a separate screen at eye level and arm’s length away.
• Increase text size and screen contrast: Make content easier to read to avoid squinting.
• Stay hydrated and use artificial tears: Keep eyes moisturized throughout the day.
• Don’t forget sleep: Restful sleep helps your eyes recover from digital exposure.

Do You Need Blue Light Glasses?

Blue light glasses can be helpful for some, particularly those working into the evening hours. While they don’t block eye strain entirely, they may reduce glare and support better sleep by limiting blue light exposure before bed. Ask your eye doctor whether blue light lenses are right for your screen use habits.

When to See an Eye Care Professional

If you’re experiencing persistent eye fatigue, headaches, or blurry vision, it’s time for an eye exam. Your symptoms could stem from uncorrected vision issues, screen overuse, or even dry eye syndrome. A comprehensive exam can determine the right solution, whether it’s updated lenses, screen-specific glasses, or treatment for dryness.

Working from home doesn’t have to mean working with eye discomfort. Book an eye exam today and find out how to make your screen time easier on your eyes.