Digital Eye Strain Relief: Optometrist Tips for Ottawa Residents

In today's digital world, screen time is nearly unavoidable. Whether working from home, connecting with loved ones, or catching up on the latest streaming series, our eyes are constantly locked onto digital devices. But with more screen exposure comes an all-too-common issue—digital eye strain.

At Merivale Vision Care, we've seen a significant increase in patients around Ottawa experiencing symptoms like dry eyes, blurry vision, and headaches linked to prolonged screen use. If this sounds familiar, you're not alone—and we're here to help.

This blog will explain digital eye strain, why it happens, and, most importantly, how to relieve and prevent it.

What Is Digital Eye Strain?

Also known as Computer Vision Syndrome, digital eye strain refers to vision-related symptoms caused by prolonged use of screens, such as computers, smartphones, tablets, and TVS.

Some of the most common symptoms include:

• Blurred or double vision
• Dry, irritated, or watery eyes
• Headaches
• Eye fatigue or heaviness
• Neck and shoulder pain
• Difficulty focusing

These symptoms often develop after two or more hours of continuous screen use. In our tech-driven lives, that's practically unavoidable, especially for those working in offices, attending virtual classes, or using devices recreationally.

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Why Are Screens So Hard on Our Eyes?

When we stare at screens, we tend to blink less—up to 60% less often—leading to dry eyes and discomfort. Additionally, the blue light emitted by screens scatters more easily than other wavelengths, making it harder for our eyes to focus and creating visual noise.

Another common issue is poor visual ergonomics. The wrong monitor position, improper lighting, or uncorrected vision problems can all contribute to eye strain.

Our long winters in Ottawa also keep many of us indoors, increasing screen time and exposure to artificial light sources.

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Top Optometrist-Approved Tips to Relieve Digital Eye Strain

At Merivale Vision Care, we believe in both prevention and treatment. Here's what we recommend to reduce digital eye strain for our patients in Ottawa:

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1. Follow the 20-20-20 Rule

Every 20 minutes, take a 20-second break to look at something 20 feet away. This simple habit gives your eyes a much-needed break and helps reduce fatigue. Set a timer or reminder on your phone until it becomes second nature.

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2. Blink More Often (and More Fully)

It sounds simple, but blinking is key to keeping your eyes moist and comfortable. When using screens, we often blink incompletely. Make a conscious effort to close and open your eyes fully, especially during long work or gaming sessions.

We also recommend using artificial tears or lubricating drops if dryness becomes a regular issue—ask us which type is best for your needs.

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3. Adjust Your Screen Setup

Proper screen ergonomics can make a huge difference:

• Keep the screen an arm's length away from your face.
• The top of the screen should be at or slightly below eye level.
• Use anti-glare filters if necessary.
• Adjust your lighting to reduce glare—avoid sitting directly in front of or behind bright windows.

A well-lit, ergonomic setup can reduce the effort your eyes exert to focus and see clearly.

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4. Consider Blue Light Filters

Blue light from screens can disrupt sleep and contribute to eye strain, especially in the evening. Consider:

• Blue light filtering glasses, available with or without a prescription.
• Use screen filters or display settings that reduce blue light, such as "Night Shift" or "Eye Comfort Mode".
• Avoiding screens 1–2 hours before bedtime helps your eyes and brain wind down.

During your next eye exam, we can discuss options for blue light protection based on your screen habits.

5. Get Regular Eye Exams

Digital eye strain is often worsened by uncorrected vision problems such as astigmatism, presbyopia, or dry eye syndrome. If you use screens daily and haven't had a recent eye exam, now is the perfect time to schedule one.

We'll check your vision and eye health and recommend lenses or lifestyle changes to reduce discomfort.

Even if your vision seems fine, a slight prescription adjustment can help ease digital strain.

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6. Upgrade Your Eyewear

For those who wear glasses, we offer computer lenses designed specifically for screen use. These lenses feature a wider intermediate zone (the distance you usually sit from a screen) and may include anti-reflective coatings or blue light filters.

They can dramatically improve your comfort at work and reduce the effort your eyes exert to focus on screens.

If you're experiencing digital strain, let us know, and we'll help you find eyewear options tailored to your digital lifestyle.

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How We Help Ottawa Patients Find Relief

At Merivale Vision Care, we're passionate about helping Ottawa residents see comfortably and confidently, regardless of how much screen time is part of their daily routine. 

Our team of experienced optometrists offers the following:

• Comprehensive eye exams
• Custom screen-specific eyewear
• Blue light solutions
• Dry eye assessments and treatment
• Lifestyle consultations for digital wellness

We take the time to understand your daily habits and customize a plan that works for your lifestyle, whether you work remotely, manage online learning, or simply enjoy your favourite series at night.

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Please Don't Wait Until It Hurts

Digital eye strain won't disappear on its own—it usually worsens over time. If you've ignored eye discomfort or brushed off headaches as "normal," now's the time to take action.

Let's work together to protect your eyes, enhance comfort, and develop healthy habits for years to come.

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Book Your Appointment Today

If you're in Ottawa and experiencing digital eye strain, we're here to help. Please schedule an appointment with Merivale Vision Care, and let's find the right solution to give your eyes the relief they deserve. We look forward to helping you see clearly—and comfortably—every day.