Screens, dry eyes and tired eyes at work
Why screens make eyes dry and tired, what the NHS says to do about it, when it is something else, and what you can ask your employer for.
Why screens tire your eyes
Many people get dry eyes. The NHS lists looking at a computer screen for a long time without a break among the causes, alongside being over 50, contact lenses, air-conditioned or heated rooms, wind and dust, smoking, alcohol and some medicines. The symptoms are itchy, sore, gritty, red or blurry eyes, sensitivity to light, or eyes which water more than usual.
What the NHS says to do
- Take breaks to rest your eyes when using a screen or watching TV.
- Keep the screen just below eye level.
- Use a humidifier if the air is dry, and spend less time in smoky, dry or dusty places.
- Clean your eyelids every day: a warm flannel on closed eyes, a gentle massage of the lids, then a wipe with cotton wool and warm water.
- If you wear contact lenses, take them out and wear glasses to rest your eyes.
- Do not stop a prescribed medicine without advice, even if you think it is drying your eyes.
The 20-minute habit
A tip many optometrists give: every 20 minutes, look at something far away for about 20 seconds and blink a few times. Set a timer until it becomes a habit. Blinking fully, rather than half-blinks, spreads the tear film.
Glasses for the screen
From the mid-40s the lens stiffens and close focus gets harder (presbyopia). Reading glasses set for the screen distance, or varifocals, remove the strain of leaning in. A sight test every 2 years catches the change. Tinted or blue-light lenses are not needed for eye health.
At work
If you use a screen as a regular part of your job, the law says your employer must arrange and pay for an eye test when you ask for one, and must pay for glasses if the test shows you need special glasses for the screen distance. If an ordinary prescription does the job, they do not have to pay for those. Ask for a workstation assessment: screen height, distance, lighting and glare from windows all matter.
When to see someone
Dry eye which does not settle, blur which stays, headaches with close work, or any red painful eye needs an optometrist. A painful red eye while wearing contact lenses needs same-day advice. A pharmacist can suggest lubricating drops in the meantime.
Dry eyes guide Presbyopia guide Settings which make screens easier to readCommon questions
Do screens damage your eyes?
There is no evidence of lasting damage from screens. They make eyes dry and tired because you blink less and focus at one distance for a long time. Breaks, blinking and the screen position fix most of it.
Should the screen be above or below my eyes?
Just below eye level, the NHS says. Looking slightly down keeps more of the eye covered by the lids, so tears evaporate more slowly.
When is it more than tired eyes?
A red, painful eye, light sensitivity, a sudden change in sight, or symptoms which do not improve with breaks and drops need an optometrist, and a painful red eye in a contact lens wearer needs same-day advice.
Sources
- NHS: dry eyes
- NHS: how often can I have a free NHS sight test
- HSE: display screen equipment and eye tests
Checked 4 October 2026. Official pages change, so follow the NHS page for the current position.
- Written by
- The Omnirx.io team, from the NHS pages above
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Glanced (2026) Screens, dry eyes and tired eyes at work. Omnirx.io team for Medstack Ltd. Available at: https://www.glanced.co.uk/nhs/screens/ (Accessed: ).
Educational information, not medical advice. Your own eye-care team's advice comes first.