Eye Care for Screen Use: What Can You Do to Support Your Eyes?

What is digital eye strain?

We spend an average of 7 to 10 hours a day looking at screens — laptops, smartphones, televisions and tablets. For our eyes, this is a relatively new situation. They are naturally used to regularly switching between different viewing distances and looking at a world that is constantly moving.

When you look at a screen, however, your eyes remain focused at the same distance for long periods. At the same time, you blink considerably less often and are exposed to artificial blue light. This combination can put additional strain on your eye muscles and tear film.

The result will sound familiar to many people: burning eyes at the end of the day, headaches that seem to start behind the eyes, or blurred vision after several hours of screen use. This is often referred to as computer vision syndrome or digital eye strain.

How can you recognise tired eyes from screen use?

Digital eye strain does not always cause severe symptoms. The first signs are often subtle and can easily be mistaken for general tiredness or stress:

• Burning or irritated eyes
• Dry or, conversely, watery eyes
• Blurred vision, especially after focusing at the same distance for a long time
• Headaches that begin behind the eyes or around the temples
• Difficulty refocusing when switching from near to distant vision
• Increased sensitivity to light
• Neck or shoulder tension caused by prolonged posture in front of a screen

If you recognise one or more of these symptoms after a long day in front of a screen, your eyes may benefit from more regular breaks. A balanced diet that provides relevant nutrients can also form part of a mindful daily eye-care routine.

The 20-20-20 rule: a simple habit for your eyes

One of the most commonly recommended tips for people who spend a lot of time in front of screens is also one of the easiest to follow: the 20-20-20 rule.

This short break gives the muscles responsible for focusing a chance to relax for a moment. During those 20 seconds, you will also tend to blink more frequently, helping to refresh the tear film across the surface of your eyes.

In practice, you can set a reminder on your phone or use a browser extension that prompts you to take regular breaks. Use the opportunity to stand up for a moment, take a deep breath and look into the distance — ideally out of a window.

Which nutrients play a role in supporting your eyes?

Alongside good screen habits, your diet also plays a role. Certain nutrients are particularly associated with the eyes and normal vision.

*Health claims pending European approval.

You can naturally obtain many of these nutrients through your diet. Spinach and kale, for example, provide lutein, nuts and seeds contain vitamin E, while citrus fruits are rich in vitamin C. A varied and balanced diet always remains the foundation.

If you spend many hours in front of screens every day and your diet is not always optimal, targeted supplementation may be considered as an addition to a varied diet.

Screen use and your eating window

If you practise intermittent fasting, you may sometimes notice that your eyes feel more tired during your fasting window, particularly when it coincides with several hours of intensive screen work. A few simple habits can help you organise your day more comfortably.

Keep these practical points in mind when combining intermittent fasting with prolonged screen use:

• Make sure you drink enough, including during your fasting window. Inadequate hydration can make dry eyes feel more noticeable.
• Take Vision during your eating window, preferably with a meal. Some components in the formula are fat-soluble and are better absorbed when taken with food.
• If you notice that your eyes become more tired during the final hours of your fast, try, where possible, not to schedule your most demanding screen-based tasks during that period.

When might additional support be useful?

Not everyone automatically needs a food supplement. However, targeted supplementation may be worth considering in certain situations:

• You work in front of a screen for 6 hours or more each day
• You eat few vegetables or your diet lacks variety
• You are over 40 and notice that your eyes tire more quickly than they used to
• You wear glasses or contact lenses and experience eye discomfort or irritation towards the end of the day
• You practise intermittent fasting and want to pay closer attention to your micronutrient intake

Vision is not a substitute for an eye examination if symptoms persist or worsen. If you experience persistent eye pain, sudden changes in your vision or other concerning eye symptoms, always consult a doctor or eye-care professional.