Computer vision syndrome. Sounds made up, doesn’t it? It might remind you of the classic warning from your parents: “Don’t sit so close to the TV — your eyes will go square.” Well, while your eyes cannot in fact go square, computer vision syndrome is a real condition.
Screens emit blue light — the shortest wavelength of visible light. The cornea and lens of the eye protect the light-sensitive retina from high-energy wavelengths, particularly ultraviolet (UV) light. However, these structures do not block blue light. Because of this, discourse in mainstream media around blue light and its supposed detrimental effects on eyesight has run rampant, fuelling a market for blue light–blocking glasses projected to grow from $3 billion in 2025 to $6.4 billion by 2035.
This social fixation on blue light intensified during the COVID-19 pandemic and lockdowns, when everyone suddenly spent all day on screens — whether that was Zoom meetings, online classes, or winding down in front of the TV at night. Reports of itchy, heavy eyes, headaches, and visual discomfort increased, and blue light was blamed.
However, various studies have found this concern to be misplaced. While blue light exposure at night can disturb the body’s release of melatonin — disrupting the sleep–wake cycle — blue light itself does not cause the symptoms of computer vision syndrome. In fact, blue light is not unique to screens; it also comes from the sun. The exposure we receive from sunlight far exceeds that from any device. Nevertheless, eye-health experts still express concern because people spend long hours looking at screens held close to their faces. British adults now spend an average of seven hours and 27 minutes per day on screen-based devices.
When we focus on screens, our blink rate can drop to about half of normal because we simply forget to blink. This causes the tear film to evaporate, drying out the eyes and leading to irritation. Moreover, when staring at a nearby screen for extended periods, the muscles in our eyes become fatigued and strained — resulting in eye strain. This is how the common symptoms of computer vision syndrome, also known as digital eyestrain, develop.
So, what can we do? Our world is increasingly digitalised, and avoiding screens altogether is hardly realistic. To start, take a step back — literally. Extend your arm and move the screen away. The further it is, the less work your eye muscles have to do, reducing the risk of strain. Don’t forget to blink; if you must, write it on a sticky note and place it on your screen. And finally, reduce your screen time where possible. Take regular breaks — experts recommend following the 20-20-20 rule: every 20 minutes, look at something at least 20 feet (six metres) away for 20 seconds.
By varying your range of vision, your eye muscles can relax, preventing long-term fatigue. Your Amazon blue-light glasses may not be the sole solution to computer vision syndrome, but these small habits can make a real difference. So, when exam season rolls around and nights spent in the bright, white-lighted library become routine, remember to look after your eyes — and look outside.
Photo by Max Brown for The Student
