How To Prevent Computer Screen Headaches

How To Prevent Computer Screen Headaches


Long hours spent in front of a computer screen may cause eye strain and headaches.

To rest their eyes, some people take frequent breaks, use eyeglasses that block blue light, and lessen their screen's brightness. Read on if you want to learn more practical tips on preventing headaches while sitting long hours in front of a computer screen.


Longer screen time exposes the eye to more significant amounts of blue light, raising the risk of eye strain.

What is blue light?

Blue light is a type of visible light emitted from digital devices such as smartphones, tablets, and computer screens. Blue light may contribute to a reduction in blinking, which causes eye moisture to drop. Consequently, this might result in digital eye strain and computer headaches.

How do I know if I have a computer headache?

The forehead and regions surrounding the eyes are common areas of discomfort when you have a computer headache. Also, some people experience pain around the neck and shoulders.


Take breaks

Follow the "20-20-20" rule. Every 20 minutes, look away from the screen at an object 20 feet away for at least 20 seconds. Also, for every 2 hours of screentime, walk away from your desk for at least 15 minutes.

Adjust screen settings

Increase the text size, reduce brightness or raise the refresh rate. If you have an older monitor, upgrade to a newer one with more adjustable settings.

Adjust screen height

The top monitor edge should be at eye level to avoid straining your eyes, neck, or spine. Slowly work your way to build an ergonomic computer setup.

For those who cannot upgrade to ergonomic workstations, monitor risers may assist you in reaching the correct height for your screen. Or you can opt for Standing desks that have adjustable heights.

A monitor mount is another popular alternative. This can be mounted to walls or placed on desks, providing a versatile setup with variable height, tilt, and rotation.

Try lubricating drops

When you stare at a screen, you blink less often. This makes your eyes dry and irritated.

If you want to restore moisture to your eyes, you can try lubricating eye drops. These drops will coat your eyes and relieve dryness and irritation. But if you wear contact lenses, you need to use lens-safe lubricating drops.

Improve lighting

If you're experiencing headaches or eye strain when using your computer, one possible reason may be the lighting conditions in your workspace. Try to minimize screen glare by placing your monitor away from windows and room lighting.

Dim lighting may also cause eye strain, so it’s a good idea to enhance the lighting on your workspace. A lamp can help, especially those desk lamps with adjustable arms and brightness levels. Or you can opt for a monitor lamp that can illuminate your desk area without adding glare to your screen.

Wear blue-light blocking glasses

Blue-light blocking glasses may help reduce overall blue light exposure. These glasses have lenses that block UV light, and they often have anti-glare coatings. They also have a lightweight design for comfortable wear for long periods.

Try a cooling headache cap

You may still get a computer headache or eyestrain even if you've done everything to avoid it. Cooling headache caps can help relieve some symptoms.

If you’ve never used a headache cap or headband before, you might be wondering how they work. These soft devices have pockets that hold ice packs that deliver targeted cooling relief around the head.

Try a warming eye mask

Some people like cooling relief, while others prefer soothing warmth. For example, heated eye masks can help relieve eye dryness.

Microwaveable or adjustable heat settings are standard features of these masks. They apply a moderate amount of heat to the eyes, stimulating tear production and moisturizing them.

Try a sleep mask

A regular sleep mask is another method to alleviate digital eye strain for those who can't tolerate cold or warm treatments.

This blackout eye mask is designed to block out all light, and it gives your eyes a total break from stimulation. Some styles offer mild compression to relieve puffiness around the eyes.


The recommendations in this article can help you manage your symptoms. But if you have severe or recurring symptoms, it is best to speak with your doctor.

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