Smart eye habits that fight headaches
Eyestrain is a common trigger for headaches. These 5 simple fixes can reduce pain and support clear, comfortable vision.
Headaches can be caused by many things. Stress and tension are common culprits, along with migraines. But there are also headaches that start in an unexpected place: a person’s vision. Long hours staring at screens, bright or dim light and outdated prescriptions can all overload vision.1 That stress can lead to discomfort in the eyes and, eventually, headaches.
Eyestrain is common and usually not serious. Still, it can make daily life harder. The good news is that simple habits can protect eye health and help reduce headache frequency and severity.
How eyestrain can trigger headaches
Eyestrain happens when a person’s eyes work too hard for too long. Some of the main causes include:1,2,3
- Driving long distances
- Reading, either onscreen or on paper
- Stress or lack of sleep
- Uncorrected vision problems (refractive errors), such as near- or farsightedness
- Not blinking enough
- Being exposed to bright lights or glare
- Working in dim light
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There’s also a type of eyestrain known as computer vision syndrome (CVS). That’s when people spend hours staring at a screen without taking breaks. Those habits may include gaming, working or scrolling through a newsfeed. While the causes are similar to typical eyestrain, there are a few risk factors that are unique:3, 4
- Not blinking enough (or not blinking at all)
- Bad posture
- Screen glare
- Improperly positioned screen
Besides headaches, symptoms may also include:1,2
- Itchy, watery or red eyes
- Tired eyes
- Dry eyes
- Blurred vision
- Trouble concentrating
When to seek care
If people are having headaches often, it’s a good idea to see an eye care provider. An eye care provider can help determine if the headaches are related to computer use, vision issues or something else.4
For example, they can test a person’s eyesight. That helps them decide whether the person needs corrective lenses or needs their eyeglasses or contact lens prescription updated.
They can also rule out other causes, like migraine headaches.
Luckily, they may also be able to tell patients how to minimize headaches caused by eyestrain and screen overload. Read on for some of the ways they may suggest for dealing with them.
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1. Take regular screen breaks
Whether it’s for work or relaxation, people spend a lot of time staring at screens. There are several ways to prevent stress on the eyes and the resulting headaches, though.
Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This allows eye muscles to relax.3
Take a 15-minute break every 2 hours. If people are going to be working or gaming more than 2 hours onscreen, they can consider getting up and doing something completely different for 15 minutes.4 For example, stretch or walk along the hallways. Or make a quick phone call to a co-worker or friend.
These types of breaks also work for people who read for more than 2 hours or do other types of close work, like crafting or sewing.
2. Adjust lighting and reduce glare
Lighting plays a big role in how hard the eyes need to work to see, especially on a monitor or laptop screen. That includes very bright lights, glare and low lighting.
For bright lights and glare, consider blocking sunlight from windows with curtains or shades. Shaded lamps also work well for softening lights. Or consider turning off most of the overhead lighting if it comes from fluorescent lights.4,5
3. Use blue-light protection
From smartphones to TVs, all screens emit blue light. But too much exposure can cause vision issues, including computer vision syndrome or digital eye strain.
4. Wear the right prescription lenses
Regular eye exams can catch vision changes, including outdated prescriptions because someone’s eyesight has gotten worse. Glasses or contact lenses that match current vision needs can reduce the effort required to focus.4
People can also talk to their eye care provider about having eyeglasses made specifically for computer use. Even if they don’t wear corrective lenses, they may find that these eyeglasses improve eye fatigue.3
It’s also a good idea to ask about anti-reflective lens coatings that may help with eyestrain.4,5
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5. Tweak the workspace
Certain changes to a person’s workspace can help prevent eyestrain. These include:
Placing screens at the right distance. For laptops or computer monitors, this would be at or slightly below eye level. For other digital devices, try to hold them farther away than a book or magazine.3,5
Get a holder for documents and other reading material. Place it beside the screen and at eye level so eyes don’t have to shift focus to look from one to another.4,5
Adjust the chair so feet are flat on the floor. The chair arms should support the person’s arms and elbows. This will help with posture.4
Use a humidifier to keep the air moist and prevent dry eyes.5
6. Keep eyes hydrated and well rested
Dry eyes can trigger eye-overload even more. Plus, people tend to blink less when they work on screens.
To help:
Remember to blink. Blinking lubricates the eyes and keeps them moist. It may feel silly remembering to blink but until it becomes a habit, keep doing it.5
Use artificial tears. Even people who don’t experience dry eyes can benefit from eye drops that keep their eyes moist. There are ones with preservatives and ones that are preservative-free. An eye care provider can explain the choices and help pick the best ones for each patient.
Get enough sleep. That can help ease tired eyes and fatigue. That also can increase the chances of headaches.
Over time, these simple tweaks can reduce eye discomfort. And they may help prevent headaches before they begin.
Sources:
- Eyestrain Mayo Clinic, July 2, 2024
- Effective tips for reducing eyestrain Harvard Health, December 19, 2024
- Eyestrain Johns Hopkins Medical, accessed May 5, 2026
- Computer vision syndrome American Optometric Association, accessed May 5, 2026
- Eyestrain: Diagnosis and Treatment Mayo Clinic, July 2, 2024
