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  • Writer's pictureHensila Kava

How to overcome headaches from computer and mobile screens?

Computer screen headaches, also known as digital eye strain or computer vision syndrome, refer to headaches that occur as a result of prolonged computer use.

Digital eye strain affects a significant portion of the population, with studies suggesting that up to 50-90% of individuals who work at a computer screen experience symptoms of digital eye strain.

The average adult spends approximately 7-9 hours a day using digital devices, such as computers, smartphones, and tablets.

Digital eye strain can have a significant impact on productivity and work performance. Research indicates that employees who experience digital eye strain are more likely to report decreased productivity, difficulty concentrating, and increased absenteeism.

Headache caused by excessive screen time
Screentime Headaches

Identifying headaches caused by excessive screen-time

These headaches are typically characterized by a dull, throbbing pain in the head, often accompanied by other symptoms such as:

  1. Headache: The most prominent symptom is a headache, which can range from mild to severe and may be described as a dull ache, throbbing pain, or pressure in the head.

  2. Eye Discomfort: Individuals may experience eye discomfort, such as dryness, itching, burning, or a gritty sensation. Eyes may also feel tired or fatigued after prolonged screen use.

  3. Blurred Vision: Vision may become blurry or unfocused, particularly after extended periods of staring at a screen. Double vision or difficulty focusing may also occur.

  4. Eye Strain: Strain or discomfort in the eye muscles is common, often accompanied by sensations of tightness, soreness, or heaviness around the eyes.

  5. Neck and Shoulder Pain: Poor posture and prolonged screen use can lead to muscle tension and pain in the neck, shoulders, and upper back.

  6. Sensitivity to Light: Some individuals may become more sensitive to light, particularly to the glare emitted by screens, fluorescent lighting, or sunlight.

  7. Difficulty Concentrating: Headaches and eye discomfort may impair concentration and cognitive function, making it difficult to focus on tasks or retain information.

  8. Increased Tear Production: In some cases, excessive screen time may stimulate tear production, leading to watery or teary eyes.

  9. General Fatigue: Prolonged screen use can contribute to overall fatigue and tiredness, both mentally and physically.

  10. Irritability: Individuals experiencing headaches from excessive screen time may feel irritable or frustrated, particularly if symptoms interfere with work or leisure activities.

These symptoms may worsen as the day progresses or after extended periods of screen time. They can impact productivity and overall well-being if left unaddressed.

To identify computer screen headaches, it's essential to pay attention to the timing and frequency of headaches in relation to computer use. If headaches consistently occur during or after prolonged screen time and are accompanied by symptoms such as eye discomfort or fatigue, it's likely that they are related to computer use.


How to overcome headaches from computer screens

Here are some tips to help you alleviate those pesky headaches and make your screen time more enjoyable:

  1. Take Regular Breaks: Remember to give your eyes a rest by taking short breaks every 20-30 minutes. Look away from your screen and focus on something in the distance to reduce eye strain.

  2. Adjust Your Screen Settings: Make sure your computer screen brightness and contrast are properly adjusted to reduce glare and eyestrain. Consider using a blue light filter to minimize the impact of harmful blue light emissions.

  3. Improve Ergonomics: Ensure your workstation is set up ergonomically to prevent neck and shoulder strain, which can contribute to headaches. Sit with proper posture, and position your monitor at eye level to reduce strain on your neck.

  4. Stay Hydrated: Dehydration can exacerbate headaches, so be sure to drink plenty of water throughout the day. Aim to consume at least 8-10 glasses of water daily to stay hydrated and ward off headaches.

  5. Use Proper Lighting: Avoid working in overly bright or dimly lit environments, as this can strain your eyes and trigger headaches. Opt for soft, natural lighting whenever possible, and consider using task lighting to illuminate your workspace.

  6. Practice the 20-20-20 Rule: To prevent eye strain, follow the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This simple exercise can help relax your eye muscles and reduce fatigue.

  7. Get Regular Eye Exams: Regular eye exams are essential for maintaining eye health and detecting any vision problems early on. If you're experiencing frequent headaches, it may be a sign of an underlying vision issue that needs to be addressed.

By implementing these tips into your daily routine, you can effectively combat headaches caused by computer screens and enjoy a more comfortable and productive workday.

Remember to prioritize your eye health and well-being, and don't hesitate to seek professional help if you're experiencing persistent or severe headaches. Your eyes will thank you

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